Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is!
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:’
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following of the pump session
5 KB Row/each arm heavy
10 KB Curls
10 Landmine Standing Single Arm Press/each or 10 DB Standing Single Arm Press/each way
10 Deadbug Press AGST Wall/each way
5 Walking Lunges Weighted/each way
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B. Conditioning of the following:
30-25-20-15-10-5 of the following:
Cal Row
KB Farmer Holds in Seconds
10-8-6-4-2 of the following:
DB Thrusters
Step-Ups/each leg
No Push Up Burpees or Ball Slams or 100 Meter Run each time for 10-8-6-4-2
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 4 reps x 4 sets, rest 15 seconds.
*Last week we did 5 reps*
A2. Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.
A3. KB Row Moderate, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Leg Step-Ups, 6 reps/each leg moderate x 3 sets, rest 15 seconds.
B2. Seated DB Arnold Press, 15 reps x 3 sets, rest 30 seconds.
B3. Deadbug Press, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
21-18-15-12-9-6-3 of the following:
Cal Assault Bike
Russian KBS
Goblet Squats
*Everytime you complete a set, run 200 meters or row 200 meters*
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