Vagabond of the Month for May: Frank Marcotti Jr.

Best thing about Vagabond:

The people /community along with the programming and coaches, especially being coached, driven by my daughter Juliette.

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

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

12 Viking Press(Week 1 of 4)

12 Pallof Press(6/each way)

12 DB Tate Press

12 KB Row/each way

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B. Conditioning of the following:

6-8 Sets of the following:

10/8 Cal Row or 100 Meter Run

5 DB Renegade Rows/each way

5 Burpees

30 Jump Rope Singles

5 Red Ball Slams

5 Box Jumps or Scaled Height

*No Rest between sets, just keep moving.*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Strict Press, 4 reps x 4 sets, rest as needed between sets.

*Last week we did 5 reps*

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3 Sets of the following:

8 KB RDL Single Leg/each way or 10 Barbell Hip Thrusts

10 DB Bench Press

20 Meter KB Farmer’s Walk 

6-8 Strict Pull Ups or Banded Strict Pull Ups or Assisted Pull Up Machine

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B. Conditioning of the following:

6-8 Sets of the following:

12/10 Cal Assault Bike or 200 Meter Run

9 Kipping Pull Ups or TRX Vertical Pull Ups or TRX Row

7 Red Ball Slams

5 Hang Power Cleans @ 115/80, 95/65 lbs

3 DB Renegade Row/each way

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