“Thursday 5.19.2022”

Vagabond of the Month for April: Mike Shea

CLICK HERE FOR FULL BIO.

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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