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), 3 reps @ 80% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. TRX Row, 10-15 reps @ 30×1 x 4 sets, rest 60 seconds.
B1. Single Leg Walking Lunges Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. DB JM Press, 10 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
6 Sets of the following:
4 Minutes @ Moderate Pace Work of:
50 Jump Rope Singles
25 Second FLR Hold
100 Meter Run(8 Cal Assault Bike)
12 Goblet Squats
6 DB Curls
*Rest 90 seconds between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Hang Power Snatch, build to challenging 1 rep, 15 minute time limit.
B1. Strict McGill Pull Up Clusters(Think Speed out of the bottom), 1.1.1.1.1.1.1 reps x 3 sets, rest 30 seconds.
*Let body come to full dead hang, cross legs, and fire up as fast as possible, rest 5-10 seconds between sets, there is a legit reason why we do it this way, to help build fast twitch fibers and neural drive.*
B2. DB Bench Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.
B3. Machine Curls, 12-15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
6 Sets of the following:
4 Minutes @ Moderate Pace Work of:
15/12 Cal Assault Bike
12 Russian KBS
9 Goblet Squats
6 TRX Row OR Pull-Ups Kipping
3 Box Jumps Step-Down
*Rest 90 seconds between sets*
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