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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. High Bar Back Squat(Heel Lift if Needed), 5 reps @ 70% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. TRX Row, 8-10 reps or Barbell Row 8-10 reps x 4 sets, rest 60 seconds.
B1. Single Leg Walking Lunges Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. DB Arnold Press, 15 reps x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Moderate Pace Work of:
30 Jump Rope Singles
20 Second FLR Hold
10 Cal Assault Bike
5 Goblet Squats
*Rest 2 Minutes between sets*
+
B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Hang Power Snatch, 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. Weighted Supinated 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 Bench Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Hammer Curls Single Arm Alternate, 10 reps/each arm x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Moderate Pace Work of:
200 Meter Run
12 Wall Balls or Goblet Squats
200 Meter Run
5 Hang Power Snatch @ 95/65, 75/45 lbs
40 Jump Rope Singles(30 Double Unders)
10 Ball Slams
*Rest 2 minutes between sets*
Post Comments to Group Page.