Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. Trap Bart Deadlift, 4 reps x 5 sets, rest 30 seconds.
*Last week we did 5 reps*
A2. Deadbug Press, 8 reps/each way x 5 sets, rest 30 seconds.
A3. Ball Slams, 5 reps x 5 sets, rest 60 seconds.
B1. Goblet Hold Single Leg Split Stance, 8 reps/each leg x 3 sets, rest 15 seconds.
B2. Cable Pull Thrus, 15 reps x 3 sets, rest 45 seconds.
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C.Conditioning of the following:
4 Sets of the following:
120 Second Row/Bike/Ski Erg/Shuttle Run
Rest 20 seconds
90 Seconds of: 5 step-ups/each leg + 5 trx row
Rest 20 seconds
60 Seconds of: 5 Burpees + 5 Ball Slams
Rest 40 seconds
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Ground Snatch, build to challenging 1.1 rep cluster, 12 minute time limit.
B1. KB Row, 6 reps/each arm heavy x 3 sets, rest 30 seconds.
B2. DB Floor Press Single Arm Alt, 6 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. Double Arm Front Rack Farmer’s Walk, 30 meters x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
120 Second Row/Bike/Ski Erg/Shuttle Run
Rest 20 seconds
90 Seconds of: 5 Hang Power Snatch + 5 Step Down Box Jumps
Rest 20 seconds
60 Seconds of: 10 Front or OH Squats + 5 Push Ups
Rest 40 seconds
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