Vagabond of the Month for May: Jessy Flynn
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), 2 rep @ 85% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. Seated Rows, 10-15 reps @ 30×1 x 4 sets, rest 60 seconds.
B1. Single Leg Split Stance, 8 reps/each leg x 4 sets, rest 15 seconds.
B2. Russian KBS, 15 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
10 Sets of the following:
90 Seconds @ Hard Effort of the following:
8/6 Cal Assault Bike
Remaining time complete until 90 seconds is complete:
30 Jump Rope Singles
5 Burpees
*Rest 30 seconds between sets
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Mid Thigh Snatch, build to challenging 3 rep, 15 minute time limit.
B1. TRX Vertical Pull Ups, 10 reps x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Zotman Curls, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
12 Sets of the following:
60 Seconds @ Hard Effort of the following:
5 Cal Assault Bike
Remaining time complete:
5 Hang Power Snatch @ @ 95/65, 75/45 lbs
5 Lateral Burpees or Regular Burpees
*Rest 30 seconds between sets*
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