“Thursday 5.5.2022”

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. Trap Bar Deadlift, 2 reps x 5 sets @ 80% of best 1rm, rest 15 seconds.

A2. Tall Box Jumps, 5 reps(Land in Quarter Squat Position, no lower) x 4 sets, rest 30 seconds.

B1. KB Torch Press, 15 reps x 3 sets, rest 30 seconds.

B2. DB Standing EXT Rotations, 10 reps/each arm x 3 sets, rest 30 seconds.

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B. Conditioning of the following:

5 Sets of the following:

12 Russian KBS

200 Meter Run(12/10 Cal Assault Bike)

10 Goblet Squats

Run 100 Meters(6/5 Cal Assault Bike)

8 Burpees

*No rest between sets, just keep moving.*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Bench Press, 6 reps/each arm x 4 sets, rest 30 seconds.

A2. Tall Kneeling Chop 10 reps/each way x 4 sets, rest 30 seconds.

B2. Standing Pallof Press, 10 reps/each way x 4 sets, rest 30 seconds.

B3. Lat Pull Down, 12-15 reps @ 30×1 or Strict Pull Ups, 5-8 reps @ 30×1 x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

12 Barbell Thrusters @ 75/45 lbs

200 Meter Run

9 No Push Up Burpees

200 Meter Run

6 Strict Pull Ups or TRX Row or TRX Vertical Pull Ups

100 Meter Run

*No rest between sets, just keep moving.*

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