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
+
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 side
10 KB Row Rotational/each way
30 Second Plank Hold or Plank Walk-Outs
10 Push Ups or Squat Rack Push Ups or 8 Bar Dips
30 Second Jump Rope Training
+
B. Conditioning of the following:
6 Sets of the following:
Run 200 Meters(Row 200 Meters)
10 Ball Slams
10 Step-Ups/each leg
Run 200 Meters(Row 200 Meters)
10 TRX Row
*Rest 60-90 seconds between sets*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
3 Barbell Close Grip Bench Press(Last week we did 4 reps)
10 Monster Band Clam Shells/each way
10 Standing Pallof Press/each way
10 Single Arm Seated Pull Downs/each way or 2 Strict Weighted Pull Ups(Last week we did 3 reps)
30 Second Shoulder Taps or FLR Holds or FLR Hold on Rings
+
B. Conditioning of the following:
6 Sets of the following:
Run 200 Meters(10 Cal Assault Bike)
10 Barbell Thrusters @ 75/45 lbs
5 Step Down Box Jumps
Run 100 Meters(5 Cal Assault Bike)
10 Pull Ups or TRX Row
5 Walking Lunges Weighted/each side
*No rest between sets, just keep moving and grooving.*
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