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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following of the pump session
10 Single Arm Cable Row/each arm
20 Banded Push Downs
10 Shoulder Taps/each way
20 Banded Pull Aparts
10 TRX Row
+
B. Conditioning of the following:
For Time of the following:
5-10-15-20-25-30 of the following:
Cal Row
KB Farmer’s Hold in Seconds
18-15-12-9-6-3 of:
DB Floor Press
Ball Slams
*After every set completed Run 100 Meters*
+
B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 2 reps x 4 sets, rest 15 seconds.
*Last week we did 3 reps*
A2. Standing Single Arm DB Strict Press, 10 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Arm DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Bar Dips, 8-10 reps or Push Ups, 10-12 reps or Knee or Squat Rack Push Ups 10-12 reps x 3 sets, rest 30 seconds.
B3. Cable or Banded Pull Thrus, 15 reps x 3 sets, rest 30 seconds
+
C. Conditioning of the following:
For Time of the following:
3-6-9-12-15-18-21 of the following:
Cal Assault Bike
Barbell Push Press @ 95/65, 75/45 lbs
*After every set completed Run 100 Meters*
Post Comments to Group Page.