“Monday 7.8.2024”

Vagabond of the Month for June: Mark Whitman

Proudest accomplishment in my training: Remaining consistent. Good work out or a perceived “bad” work is better than NO workout. 

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. Front Squat (Heel Lift If Needed), 2-3 reps @ 75-80% of 1RM x 4 sets, rest 30 seconds.

Last week we did 3-4 reps

A2. Large Med Ball Slams, 5 reps x 4 sets, rest 30 seconds.

B1. Single Arm Standing DB Press, 8 reps/each way x 3 sets, rest 30 seconds.

B2. TRX Vertical Pull Ups, 8-10 reps or Assisted Pull Up Machine, 8-10 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes @ Sustainable Effort of:

25 Jump Rope Singles

6 DB Row/each arm slow and controlled

8/6 Cal Assault Bike or 100 Meter Run

6 No Push Up Burpees

8/6 Cal Assault Bike or 100 Meter Run

6 Step-Ups/each leg

*Rest 30 seconds between sets*

*Start where you left off*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Mid Thigh Power Snatch, 3 reps x 3 sets, rest as needed between sets,

B1. Banded Pull Ups or Assisted Pull Up Machine, 8-10 reps or Strict Pull Up Cluster, 1.1.1.1.1 x 3 sets, rest 30 seconds.

B2. Tall Kneeling Double Arm KB or DB Press, 8 reps x 3 sets, rest 30 seconds.

B3. DB Single Arm Hammer Curls, 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes @ Sustainable Effort of:

50 Jump Rope Singles(25 Double Unders)

5 Hang Power Snatch

10/8 Cal Row or 100 Meter Run

5 Front Squats or OH Squats

5 Box Jumps

10/8 Cal Row or 100 Meter Run

*Rest 30 seconds between sets*

*Start where you left off*

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