“Tuesday 6.7.2022”

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

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A1. High Bar Back Squat(Heel Lift if Needed), 3 rep @ 80% 1rm or mod weight x 4 sets, rest 30 seconds.

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

A2. Lat Pull Down, 10-15 reps @ 30×1 x 4 sets, rest 60 seconds.

B1. Single Leg Step-Ups Weighted, 5 reps/each leg x 3 sets, rest 30 seconds.

*June 21st, we did 6 reps/each leg*

B2. DB Arnold Press, 10-15 reps x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Moderate Pace Work of:

30 Jump Rope Singles

20 Second FLR Hold

10 Goblet Squats

5 DB Push Press

*Rest 60 seconds between sets*

+

B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Clean, build to challenging 1 rep, 15 minute time limit.

B1. Lat Pull Downs, 12-15 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. Banded Curls, 20 reps x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Moderate Pace Work of:

10 Cal Assault Bike

8 Russian KBS

6 Goblet Squats

4 Strict Pull Ups or TRX Row

2 Box Jumps Step-Down

*Rest 60 seconds between sets

Post Comments to Group Page.