Vagabond of the Month for May: Brian Ersnt
Proudest moment would be that because of my progress my wife and father are now at vagabond!
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A. High Back Squat Moderate, 8 reps @ 55-65% of best 1RM x 4 sets, rest 60-90 seconds.
B1. Seated Rows, 15 reps x 3 sets, rest 30 seconds.
B2. Deadbug Variation, 8 reps/each way x 3 sets, rest 30 seconds.
B3. Tricep Push Downs, 15 reps x 3 sets, rest 30 seconds.
B4. Single Arm KB Farmers Walk, 30 seconds/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
16 Minutes of Work of the following:
12/9 Cal Assault Bike
9 DB Hang Power Cleans or Russian KBS
6 Walking Lunges or Step-Ups or Goblet Squats
3 Box Jumps or Ball Slams
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Rest 2 Minutes
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3 Minute Hard Effort on Bike
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B. Fitness Phase
Bodyweight Posterior/Upper Body/Single Leg+ Long Conditioning
A.Trap Bar Deadlift, 4 reps x 4 sets, rest as needed between sets.
*Coach Notes: 65-75% of 1RM*
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B1. Cable Pull Thrus or Double Leg Hip Lifts on Bench Banded, 12-15 reps x 3 sets, rest 30 seconds.
B2. DB Tate Press or DB Rolling Tricep Extensions, 12 reps x 3 sets, rest 30 seconds.
B3. Single Arm KB Rotational Row, 12 reps/each arm x 3 sets, rest 30 seconds.
B4. Single Leg Box Step-Ups Foot Stays on Box, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
16 Minutes of Work of the following:
20 Double Unders(40 Jump Ropes)
16/12 Cal Row or 200 Meter Run
12 Walking Lunges(6/each way)
8 Hang Power Cleans or Russian KBS
4 Box Jumps or Burpees or Ball Slams
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Rest 2 Minutes
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3 Minute Hard Effort on Row
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