Vagabond of the Month for July: Matt Campbell
Best thing about Vagabond: Surprise… surprise… the community. I hate to sound like a broken record and recant the words of every other recipient who has had to answer this question but it’s true. The community at Vagabond is welcoming, accepting and all around one badass group of some really awesome individuals. This includes not only the members, but the coaches as well. The fact is… not many people look forward to going to the gym… for a lot of people it’s considered a chore. I think at Vagabond you will find that for most members this is not the case at all. I could harp on for hours about this but if you are a long time member you know what I mean… if you’re a fairly new member I recommend you stick around a little while to understand what I am talking about… you won’t be disappointed.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
30 Second KB Farmer’s Hold
10 Lat Pull Downs
30 Second Side Bridge/each way
10 Rope Tricep Push Downs
30 Second FLR Hold or Shoulder Taps or Plank Holds
+
B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(Row 250 Meters)
8 TRX Row
8 DB Curls
Run 200 Meters(Row 250 Meters)
8 Russian KBS
30 Jump Rope Singles
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
6 Barbell Push Press(PJ: 8/10 + PP: 5/26 + SP: 7/20)(Last week we did 8 reps)
10 Monster Band Clam Shells/each way
10 Half Kneeling Pallof Press/each way
10 Lat Pull Downs or 4 Strict Weighted Pull Ups(Last week we did 5 reps)
30 Second Shoulder Taps or FLR Hold
+
B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(Row 250 Meters)
8 Hang Power Cleans @ 135/95, 115/80 lbs
8 Walking Lunges/each way or Step-Ups
Run 200 Meters(Row 250 Meters)
8 Pull Ups or TRX Row
50 Jump Rope Singles(30 Double Unders)
*No rest between sets, just keep moving and grooving.*
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