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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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:
Upper Body Push/Upper Body Pull + Conditioning
A1. Trap Bar Deadlift, 1 reps x 4 sets @ 90% of best 1rm, rest 15 seconds.
A2. Squat Jumps, 10 reps x 4 sets, rest 30 seconds.
*You will stay in stationary position, and perform 10 explosive squat jumps(go down only to above parallel for jump work)*
B1. Cable Pull Thrus, 15 reps x 4 sets, rest 30 seconds.
B2. KB Row, 15 reps/each arm x 4 sets, rest 30 secoonds.
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B. Conditioning of the following:
8 Sets of the following:
7 Russian KBS
200 Meter Run(8 Cal Assault Bike)
7 Burpees
Run 200 Meters( 8 Cal Assault Bike)
7 Goblet Squats
*Rest 60 seconds after completing 2 sets each time.*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.
A2. Standing Pallof Press, 8 reps/each way x 5 sets, rest 45 seconds.
B1. Half Kneeling DB or Kb Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Banded or Cable Double Leg Curls, 20 reps x 3 sets, rest 30 seconds.
B3. Single Arm Cable Row, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
5 Strict Press @ 75/45 lbs
100 Meter Run(5 Cal Assault Bike)
5 Pull Ups or TRX Row
100 Meter Run( 5 Cal Assault Bike)
40 Second KB Farmer’s Hold
*Rest 60 seconds after completing 2 sets each time.*
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