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:
Upper Body/Glute Focus + 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 Monster Band Walks/each way
10 Single Leg Split Stance/each way moderate weight
2 Barbell Bench Press(3 Reps Last Week)
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B. Conditioning of the following:
4 Sets of the following:
7 Minutes on the Clock of the following:
8 DB Push Press
10/8 Cal Assault Bike(200 Meter Run)
20 Second Plank Hold
8 Push Ups or Squat Rack Push Ups
10/8 Cal Assault Bike(200 Meter Run)
20 Jump Rope Singles
*Rest 90 Seconds between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Hang Power Clean, build to challenging 2 rep(no clusters + can move the barbell down to mid thigh and clean)_x 4 sets, rest as needed between sets.
B1. TRX Row, 8-10 reps x 3 sets, rest 30 seconds.
B2. DB Floor Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Zotman Curls Single Arm Alternate, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
7 Minutes @ Moderate Pace Work of:
250 Meter Row(200 Meter Run)
5 Front Squats or OH Squats
125 Meter Row(100 Meter Run)
5 Hang Power Cleans @ 115/80, 95/65 lbs
30 Jump Rope Singles(20 Double Unders)
5 Step Down Box Jumps
*Rest 90 Seconds between sets*
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