Vagabond of the Month for April: Brian Fligor

Best thing about Vagabond: 

Can’t say just one- equally it’s the coaches and the community

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase 

Lower Body Squat + Conditioning

A. High Bar Back Squats, 1 reps x 5 sets, rest 30 seconds

1RM DATA: 9/27/23 for Back Squat

1RM DATA: 1/19/24 and 4/1/24  Front Squat

*Last week we did 2 reps + Work to Heavy Single- Suggested Rep Scheme- 5-4-3-2-1

B1. Single Leg Step-Ups Weighted(Foot Stays on Box), 8 reps/each way x 2 sets, rest 60 seconds.

B2. Strict Pronated Pull Up Bodyweight, 6-8 reps or  Clusters of 1.1.1.1.1.1. or Strict Banded Pull Ups, 8-10 reps or TRX Vertical Pull Ups, 8-10 reps x 2 sets, rest 30 seconds.

B3. DB Floor Press Single Arm ALT, 12 reps/each arm heavy challenge self x 2 sets, rest 60 seconds.

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C. Conditioning of the following:

16 Minutes on the Clock Hard Effort of:

Run 200 Meters(Row 250 Meters)

10 DB Push Press 

5 Red Slam Balls

Run 200 Meters(Row 250 Meters)

10 TRX Row

5 Push Ups

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A1. DB Floor Press Knees Flexed Challenging, 8 reps x 4 sets, rest 30 seconds.

*Week 4 of 4 Floor Press Work*

A2. Standing Single Arm Cable Row, 12 reps/each arm x 4 sets, rest 30 seconds.

B1.DB Powell Raises, 15 reps/each arm x 2 sets, rest 30 seconds.

B2. DB Tate Press, 15 reps x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

16 Minutes on the Clock Hard Effort of:

Run 200 Meters(10 Cal Assault Bike)

12 Russian KBS

8 Goblet Squats or Wall Balls

Run 200 Meters(10 Cal Assault Bike)

8 Pull Ups or TRX Vertical Pull Ups

4 Box Jumps

*No rest between sets, just keep moving and grooving.*

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