Vagabond of the Month for April: Mike Shea
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
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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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, May 21st, 2022:
Vagabond Community Day
Teams of Two Complete the following:
35 Minutes on the Clock:
400 Meter Run or 500 Meter Row or 30 Cal Assault Bike
30 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs or Russian KBS(30 reps)
400 Meter Run or 500 Meter Row or 30 Cal Assault Bike
30 Shoulder 2 Overhead or DB Push Press(30 reps)
400 Meter Run or 500 Meter Row or 30 Cal Assault Bike
30 Front Squats or OH Squats or Goblet Squats
*Break up each movement into half reps, then move onto next movement.*
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Sunday, May 22nd, 2022:
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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B. Conditioning of the following:
10 Sets of the following:
5 Hang Power Snatch @ 75/45 lbs or Ball Slams
100 Meter Run(5 Cal Assault Bike)
5 Pull Ups or TRX Row
100 Meter Run( 5 Cal Assault Bike)
5 Burpees
100 Meter Run(5 Cal Assault Bike)
*No rest just keep moving between sets*
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