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

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

20 Meter KB Farmer’s Walk

10 DB Row/each arm

10 Push Ups or Scaled Push Up Options

10 Seated Rows

10 Tricep Rope Push Downs

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B. Conditioning of the following:

6 Sets of the following:

Run 100 Meters(Row 150 Meters)

8 DB Strict Press

8 Walking Lunges/each way or Step-Ups

Run 100 Meters(Row 150 Meters)

8 DB Hang Power Cleans

8 TRX Vertical Pull Ups or 4 Strict Pull Ups

*No rest between sets, just keep moving and grooving.*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Snatch, build to challenging 1 rep, 10 minute time limit.

1RM DATA: 4/15/24

B1. DB Half Kneeling Press, 12 reps/each way x 3 sets, rest 15 seconds.

B2. Cable Pull Thrus, 12 reps x 3 sets, rest 30 seconds.

B3. Strict Mix Grip Weighted Pull Ups, 3-4 reps or Strict Bodyweight or Banded Pull Ups, 6-8 reps or Assisted Pull Up Machine, 8-10 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

Run 200 Meters(10/8 Cal Assault Bike)

8 DB Strict Press or Barbell Strict Press

8 Red Ball Slams

Run 100 Meters(8/6 Cal Assault Bike)

8 Wall Balls or Goblet Squats

8 Kipping Pull Ups or TRX Row

*No rest between sets, just keep moving and grooving.*

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