Vagabond of the Month for January: Sean Cullinane
The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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Complete Mobility of the following:
ASLR x 10 reps/each side x 2 sets.
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2 Sets of the following:
60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS
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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:
10 Monster Band Clam Shells/each way
10 Glute Bridges Banded
10 Spiderman Stretch(5/each way)
10 Tall Kneeling Pallof Presses(5/each way)
5 Barbell Bench Press
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B. Conditioning of the following:
25 Minutes on the Clock of the following:
10 DB Push Press
12 Cal Assault Bike(Run 200 Meters)
20 Second FLR Hold
10 KB Row/each way
8 Cal Assault Bike(Run 100 Meters)
20 Second Plank Hold
10 DB Hammer Curls
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Hang Power Clean, build to challenging 3 rep(no clusters + can move the barbell down to mid thigh and clean) x 4 sets, rest as needed between sets.
B1. Weighted Pronated Pull Up Cluster, 3.2.1 x 3 sets, rest 30 seconds.
*People can sub in Banded Strict Pull-Ups, 4-6 reps make challenging but good reps or TRX Vertical Pull-Ups, 6-8 reps*
B2. DB Strict Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Standing Ext Rotations, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
25 Minutes on the Clock of the following:
400 Meter Run(20 Cal Assault Bike or 25 Cal C2Bike)
15 Russian KBS or 10 Ball Slams
12 Goblet Squats
9 Shoulder Taps/each way
6 Burpees
3 Large Med Ball Slams
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