Vagabond of the Month for May: Brian Ersnt
Proudest moment would be that because of my progress my wife and father are now at vagabond!
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Conditioning
A1. Close Grip Bench Press, 8 reps x 4 sets, rest 15 seconds.
*65-75% of 1RM + Coach Notes-please put on board*
A2. Single Leg Split Stance Weighted, 8 reps/each leg x 4 sets, rest 30 seconds.
B1. TRX Vertical Pull Ups, 8-10 reps or Assisted Pull Up Machine, 6-8 reps or Strict Pull Ups, 4-5 reps x 4 sets, rest 30 seconds.
B2. Single Arm Alternating Standing DB Press, 12 reps/each arm x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following
5 Minutes of the following:
8 DB Floor Press
8 Ball Slams
8/6 Cal Assault Bike or 100 Meter Run
8 DB Hang Power Cleans
8 No Push Up Burpees
*Rest 60 seconds between sets*
*Start from where left off*
OR
C2. Assault Bike Sprints of the following:
6 sets of: 20 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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B. Fitness Phase
Lower Body + Upper Body/Core+ Conditioning
A. High Bar Back Squat(Heel Lift If Needed), 70% of 1RM, 4 reps x 5 sets, rest as needed between sets.
B1. DB Row, 12 reps/each arm heavy x 4 sets, rest 30 seconds.
B2. Landmine or DB Half Kneeling Single Arm Press, 10 reps/each arm x 4 sets, rest 30 seconds.
B3. Tall Kneeling Chop or Banded Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following
5 Minutes of the following:
8 Hang Power Cleans @ 115/80, 95/65 lbs
4 Burpees
15/12 Cal Row or 200 Meter Run
4 Box Jumps
8 Wall Balls or OH Squats
*Rest 60 seconds between sets*
*Start where you left off*
OR
C2. Assault Bike Sprints of the following:
6 sets of: 20 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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