Vagabond of the Month for August: John Nemo!

Proudest accomplishment in my training: Having Kevin create a program specifically for my son and watching him create a consistent effort and get the results he worked for this summer.

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
+

Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body/Data for Squats+ Single Leg/Core + Conditioning

A1. Goblet Squat @ 3 second pause in bottom position, 8-10 reps x 4 sets, rest 60 seconds.

*Last week we did 10-12 reps-Coach Notes for Board*

A2. Deadbug Press, 5 reps/each way @ 2 second pause out x 4 sets, rest 60 seconds.

B1. Lat Pull Downs, 10-12 reps x 3 sets, rest 60 seconds.

B2. Single Arm Half Kneeling DB Press, 10-12 reps/each way x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

22 Minutes on the Clock of the following:

15/12 Cal Assault Bike(200 Meter Run)

6 DB Thrusters

6 Pull Ups or TRX Row or TRX Vertical Pull Ups

20 Meter KB Farmer’s Walk

6 Hanging Knee Raises or Sit-Ups

6 Ball Slams or No Push Up Burpees 

20 Second Plank Hold

+

B. Fitness Phase

Upper Body/Mobility + Long Conditioning

A. Close Grip Barbell Bench Press, 2 reps x 5 sets, rest 30 seconds between sets.

*Last week we did 3 reps, coach notes please put on board.*

B1. Single Arm KB Rotational Row, 12 reps/each arm x 3-4 sets, rest 30 seconds.

B2. DB Side Bends, 10 reps/each way x 3-4 sets, rest 30 seconds.

B3. Single Leg Curtsy Lunge Off Box or Not, 8 reps/each leg x 3-4 sets, rest 60 seconds.

+

C. Conditioning of the following:

22 Minutes on the Clock of the following:

10/8 Cal Row or 100 Meter Run

6-8 Hang Power Snatch or Russian KBS or Hang Power Cleans

6-8 Push Ups or HSPU 

10/8 Cal Row or 100 Meter Run

6-8 Overhead Squats or Wall Balls

6-8 Ball Slams or Burpees or Box Jumps

Post Comments to Group Page.