Vagabond of the Month for August: John Nemo!
Proudest accomplishment in my training: Having Kevin create a program specifically for my son and watching him create a consistent effort and get the results he worked for this summer.
I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Conditioning
A1. High Bar Back Squats, 2 reps x 5 sets, rest 30 seconds
1RM DATA: 5/7/24 for Back Squat-Coach Notes please put up on board
*Last week we did 3 reps*
A2. Large Med Ball Slams, 4 reps x 5 sets, rest 60 seconds.
B1. Single Leg Step-Ups, 6 reps/each leg x 4 sets, rest 15 seconds.
*Coach Notes for Board: Foot comes off box each repetition.*
B2. Strict Supinated Pull Ups or TRX Vertical Pull Ups or Assisted Graviton Pull Up Machine, 8-10 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
8 Sets of the following:
Run 100 Meters(Row 125 Meters)
8 TRX Row or 8 DB Row/each way
8 Plank Walk Outs or 20 Second Plank Hold
Run 100 Meters(Row 125 Meters)
8 DB Floor Press Single Arm/each way Alternate
8 Hanging Knee Raises or Sit-Ups
*No rest between sets, just keep moving and grooving.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A1. DB Floor Press Knees Flexed Challenging, 10 reps x 4 sets, rest 30 seconds.
*Week 3 of 4 Floor Press Work*
A2. Seated Single Arm Cable Row, 10 reps/each arm x 4 sets, rest 30 seconds.
B1. DB Half Kneeling Press Single Arm, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Seated Rows, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
Run 100 Meters(6 Cal Assault Bike)
6 Pull Ups or TRX Row
4 DB Push Press Single Arm Alt/each way
Run 100 Meters(6 Cal Assault Bike)
6 Ball Slams
4 DB Snatch/each way or 8 Russian KBS
*No rest between sets, just keep moving and grooving.*
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