“Tuesday 5.24.2022”

Vagabond of the Month for April: Mike Shea

CLICK HERE FOR FULL BIO.

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

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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), 4 reps @ 75% 1rm or mod weight x 4 sets, rest 30 seconds.

*1RM DATA: 1/4/21 OR 1/3/22*

A2. Lat Pull Down, 12 reps or Double Arm DB Row, 12 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 Tate Press, 12 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

5 Minutes @ Moderate Pace Work of:

40 Jump Rope Singles

30 Second FLR Hold

15 Cal Assault Bike

10 Goblet Squats

5 DB Curls

*Rest 2 Minutes 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:

5 Sets of the following:

5 Minutes @ Moderate Pace Work of:

250 Meter Row(200 Meter Run)

5 Front Squats or OH Squats

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 2 minutes between sets*

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