Vagabond of the Month for August: John Nemo!

Proudest accomplishment in my training: Having Kevin create a program specifically for my son and watching him create a consistent effort and get the results he worked for this summer.

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 + Single Leg/Core + Conditioning

A1. Close Grip Bench Press, 5 reps x 4 sets, rest 15 seconds.

*1RM DATA: 6/5/24 + Last week we did 6 reps- Coach Notes-please put on board*

A2. Deadbug Press, 8 reps/each way x 4 sets, rest 30 seconds.

B1. Goblet Hold Single Leg Split Squats, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. KB Single Arm Farmer’s Walk, 10 meters/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

6 Sets of the following:

75 Second Row/Bike/Ski Erg/Shuttle Run

Rest 15 seconds

45 Seconds of: 8 Goblet Squats + 4 Burpees

Rest 15 seconds

30 Seconds of: Jump Rope

Rest 15 seconds

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. 1 Push Jerk(Last week we did 2 reps) x 5 sets, rest as needed.

*Suggested Rep Scheme- 5-4-3-2-1Coach notes: please put up on board*

*1RM Date: Push Jerk 5/6/24-Coach notes: please put up on board*

B1. DB Row, 12 reps/each arm x 4 sets, rest 30 seconds.

B2. Landmine Split Stance Standing Press, 10 reps/each arm moderate x 4 sets, rest 30 seconds.

B3. Machine Curls, 12 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

75 Second Row/Bike/Ski Erg/Shuttle Run

Rest 15 seconds

45 Seconds of: 5 Hang Power Cleans + 20 Double Unders(40 Single Unders)

Rest 15 seconds

30 Seconds of: Burpees

Rest 15 seconds

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