Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is
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
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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:
30 Second Side Bridge/each way
10 Lat Pull Downs
40 Second KB Farmer’s Hold
8 DB Half Kneeling Press/each arm
40 Second Jump Rope Training
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B. Conditioning of the following:
7 Sets of the following:
Run 200 Meters(Row 225 Meters)
8 DB Push Press
7 Walking Lunges/each way
Run 100 Meters(Row 125 Meters)
6 TRX Row
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
1 Barbell Close Grip Bench Press(Last week we did 2 reps)
10 Banded Glute Bridges
10 Seated Single Arm Cable Pull Downs/each way
10 Pallof Press/each way standing
30 Second FLR Hold or FLR Hold on Rings or Shoulder Taps
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B. Conditioning of the following:
4 Sets of the following:
Run 600 Meters(20 Cal Assault Bike)
10 Hang Power Cleans @ 115/80, 95/65 lbs
10 Pull Ups or TRX Row
Run 300 Meters(15 Cal Assault Bike)
5 Step-Down Box Jumps or 5 Step-Ups/each leg
*No rest between sets, just keep moving and grooving.*
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