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. DB Single Arm Floor Press Alternate, 10 reps/each arm x 4 sets, rest 30 seconds.
A2. Single Arm Standing Cable Row, 10 reps/each arm x 4 sets, rest 30 seconds.
B1. Bar Dips or Push Ups or Squat Rack Push Ups or Knee Push Ups, 8-10 reps @ 30×1 x 4 sets, rest 30 seconds.
B2. Banded Staggered Rows, 12 reps/each way x 4 sets, rest 30 seconds.
*You will have feet staggered during the rows, one in back, one in front.*
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C. Conditioning of the following:
2 Sets of the following
250 Meter Row(200 meter run)
21 Burpees
Rest 1 Minute
250 Meter Row(200 meter run)
21 TRX Rows
Rest 1 Minute
250 Meter Row(200 meter run)
21 Goblet Squats
Rest 2 Minutes between sets
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Trap Bar Deadlift, 4 reps x 5 sets, rest 15 seconds.
A2. Tall Kneeling Core Circles, 10 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. Barbell RDL, 8 reps x 3 sets, rest 30 seconds.
B3. Single Arm Cable Seated Pull Down, 12 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
10 Sets of the following:
5 Hang Power Cleans @ 135/95, 115/80, 95/65 lns
100 Meter Run(5 Cal Assault Bike)
5 Step Down Box Jumps
100 Meter Run( 5 Cal Assault Bike)
5 TRX Row or Pull Ups
20 Second FLR Hold or Shoulder Taps/each way
*Rest 3 Minutes after completing 5 sets*
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