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 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.
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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*
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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.
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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
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