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

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A1. High Bar Back Squat Moderate, 2 reps @ 70% of best 1RM x 4 sets, rest 15 seconds.

*1RM DATA: 5/7/24 for Back Squat

A2. Landmine Rotational or Med Ball Rotational Slams, 5 reps/each way x 4 sets, rest 60 seconds.

B1. Double Leg Banded Curls, 20 reps x 3 sets, rest 30 seconds.

B2. Single Arm Standing Cable Row, 10 reps/each arm x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

25 Minutes on the Clock of the following:

20 Meter KB Farmer’s Walk

12/9 Cal Assault Bike(200 Meter Run)

10 Step-Ups(5/each leg)

20 Second Side Bridge/each way

12/9 Cal Assault Bike(200 Meter Run)

10 DB Bench Press or DB Push Press or TRX Row or Push Ups

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B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A1. 3 Sumo Deadlifts x 4 sets, rest 15 seconds.

1RM Date: Sumo Deadlift 11/25/23-Last week we did 4 reps-PUT THIS INFORMATION ON BOARD-COACH NOTES

A2. Landmine Rotational, 4 reps/each way x 4 sets, rest 60 seconds.

B1. Split Stance Single Leg Lunge In Place Weighted, 8 reps/each leg heavy challenge x 3 sets, rest 30 seconds.

B2. KB Rotational Row Moderate @ 30×1(3 second lowering phase), 12 reps/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

25 Minutes on the Clock of the following:

250 Meter Row or 200 Meter Run

10 Barbell Thrusters @ 95/65, 75/45 lbs

30 Jump Ropes or 15 Double Unders

250 Meter Row or 200 Meter Run

10 No Push Up Burpees or DB Hammer Curls

30 Jump Ropes or 15 Double Unders

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