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

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Conditioning

A1. Close Grip Bench Press, 6 reps x 4 sets, rest 15 seconds.

*1RM DATA: 2/25/25 + 60-70%

A2. Single Leg Split Stance Weighted, 8 reps/each leg x 4 sets, rest 30 seconds.

B1. Weighted Pull Ups Cluster(Fast Pulls), 1.1.1.1 reps x 3 sets or Strict or Banded Pull Ups or Assisted Pull Up Machine, 8-10 reps x 3 sets, rest 30 seconds.

B2. Tricep Push Downs, 12-15 reps x 3 sets, rest 30 seconds.

B3. DB Hammer Curls or Traditional Curls, 12-15 reps x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

2 Sets of the following:

9 Minutes @ Sustainable Effort of:

8/6 Cal Assault Bike or 100 Meter Run

8 No Push Up Burpees

6 Step-Ups/each way

8/6 Cal Assault Bike or 100 Meter Run

8 DB Floor Press

6 Box Jumps or Ball Slams

*Rest 2 Minutes Between Sets*

+

B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. High Bar Back Squat(Heel Lift If Needed), 75% of 1RM, 3 reps x 5 sets, rest as needed between sets.

B1. DB Skull Crushers, 12-15 reps x 3 sets, rest 30 seconds.

B2. Weighted Strict Pronated Pull Ups, 3-5 reps or 6-8 Strict Pronated Pull Ups or 8-10 Assisted Pull Up Machine x 3 sets, rest 30 seconds.

B3. Single Leg Box Step-Ups Foot Stays on Box, 8 reps/each way x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

2 Sets of the following:

9 Minutes @ Sustainable Effort of:

10/8 Cal Row

6 Pull Ups or TRX Row

4 Ball Slams 

10/8 Cal Row

6 DB Thrusters

4 Box Jumps

20 Meter Farmers Walk DB or KB

*Rest 2 Minutes Between Sets*

 

Post Comments to Group Page.