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, 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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