Vagabond of the Month for April: Mike Shea
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. High Bar Back Squat(Heel Lift if Needed), 6 reps @ 65% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. TRX Vertical Pull Ups, 8 reps or Strict Pronated or Banded Pull Ups, 4-6 reps x 4 sets, rest 60 seconds.
B1. Single Leg Step-Ups Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. DB Standing Ext Rotations, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
8 Minutes @ Moderate Pace Work of:
50 Jump Rope Singles
25 Second FLR Hold
15 Cal Row
10 Goblet Squats
5 Burpees
*Rest 3 Minutes between sets*
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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:
3 Sets of the following:
8 Minutes @ Moderate Pace Work of:
200 Meter Run
15 Wall Balls or Goblet Squats
100 Meter Run
5 Hang Power Snatch @ 75/45 lbs)
50 Jump Rope Singles(30 Double Unders)
15 Burpees
*Rest 3 minutes between sets*
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