“Monday 5.16.2022”

Vagabond of the Month for April: Mike Shea

CLICK HERE FOR FULL BIO.

What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 TRX Vertical Pull-Ups or 6-8 Strict Banded Pull Ups or 4-6 Strict BW Pull Ups

10 Banded Pallof Press/each way

10 Banded Staggered Rows/each way(total of 20 reps per set)

10 DB Curls Hammer Double Arm

+                                                                

B. Conditioning of the following:

8 Sets of the following:

250 Meter Row(Run 200 Meters)

8 Ball Slams

6 Burpees

8 Step-Ups/each leg

25 Second KB Farmer’s Hold

*No rest between sets, just keep moving and grooving.*

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

2 Heavy Close Grip Bench Press(Last week we did 3 reps)

15 Monster Band Clam Shells/each way

12 Barbell Row

15 Glute Bridges Banded or BC Thrusters Block

12 DB Powell Raises/each arm

+                                                                

B. Conditioning of the following:

8 Sets of the following:

12/8 Cal Assault Bike or 15/12 Cal C2Bike

8 Russian KBS

8 Burpees

100 Meter Run(150 Meter Row)

8 DB Push Press

*No rest between sets, just keep moving and grooving.*

Post Comments to Group Page.