Vagabond of the Month for June: Mark Whitman
Proudest accomplishment in my training: Remaining consistent. Good work out or a perceived “bad” work is better than NO workout.

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body/Data for Squats+ Single Leg/Core + Conditioning
A1. High Bar Back Squat Moderate, 5 reps x 4 sets, rest 15 seconds.
*1RM DATA: 5/7/24 for Back Squat
A2. Bird Dogs, 5 reps/each way @ 3 second hold each rep x 4 sets, rest 60 seconds.
B1. DB Seated EXT Rotations, 8 reps/each way x 3 sets, rest 30 seconds.
B2. DB Hammer Curls, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
3 Minutes @ Moderate Pace of:
8/6 Cal Assault Bike or 100 Meter Run
8 Ball Slams
8 Burpees
30 Jump Rope Singles
*Rest 30 seconds between sets*
*Start where left off*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Front Squat(Heel Lift If Needed), 75% of 1RM, 5 reps x 4 sets, rest 30 seconds.
A2. Cable or Banded Leg Curls, 15 reps x 4 sets, rest 30 seconds.
B1. Single Leg Reverse Lunge Alternate, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Mountain Skiers, 12 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
8 Sets of the following:
3 Minutes @ Moderate Pace of:
8/6 Cal Row or 100 Meter Run
8 Russian KBS or 8 DB Snatch(4/each way)
8 Goblet Squats or Wall Balls
20 Double Unders(40 Jump Ropes)
*Rest 30 seconds between sets*
*Start where left off*
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