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
12 Lat Pull Down
10 Tricep Rope Push Downs
8 Pallof Press/each eau
10 Landmine Standing Single Arm Press/each or DB Standing Single Arm Press/each way
5 Split Stance Weighted/each way
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B. Conditioning of the following:
AMRAP 18 Minutes of the following(Work Hard on this and goal is as many rounds possible in 18 minutes):
10 Cal Row
10 DB Floor Press
100 Meter Run(1 Rep for each 100 meters completed)
10 Ball Slams
20 Jump Rope Singles
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 3 reps x 4 sets, rest 15 seconds.
*Last week we did 4 reps*
A2. Deadbug Press, 8 reps/each way x 4 sets, rest 30 seconds.
A3. DB Row Moderate, 12 reps/each arm x 4 sets, rest 60 seconds.
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B. Conditioning of the following:
AMRAP 18 Minutes of the following(Work Hard on this and goal is as many rounds possible in 18 minutes):
10 Cal Assault Bike
10 Hang Power Cleans @115/80, 95/65 lns
30 Jump Rope Singles(20 Double Unders)
10 DB Snatch(5/each arm)
10 OH Squats or Front Squats
100 Meter Run
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