*Vagabond of the Month for August: Gina Morningstar*
“Vagabond has also let me into a group of really great people. Crazy people like me who like to work out until they see death. People who share my drive and think it’s totally acceptable. People who will spend all morning working out but still eat a cheeseburger and crack a beer that night. Those are good people!”
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Basic Foam Roll/Mashing:
T-Spine + Shoulder ROM
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
20 second plank hold
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Walking Lunges @ 11×1, 5 reps heavy x 3 sets rest 45 seconds between sets.
Compare to August 19th, 2015
A2. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
A3. 50 Meter Farmer Carry Left Arm, rest 10 seconds, 50 Meter Farmer Carry Right Arm x 3 sets, rest 45 seconds between sets.
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B. For Time of the following:
25 Calorie Airdyne/20 Calorie Assault Bike
20 Front Squats @ 75/45 lbs. 65/35 lbs
30 Sit-Ups
25 Calorie Airdyne/20 Calorie Assault Bike
20 Front Squats @ 75/45 lbs, 65/35 lbs
30 Sit-Ups
25 Calorie Airdyne/20 Calorie Assault Bike
B. Fitness Phase
Front Squat/Upper Body Pull+ KB Walk Core + Conditioning
A. Front Squat of the following, rest 1-2 minutes between sets:
5 reps @ 70%
5 reps @ 75%
4 reps @ 80%
4 reps @ 85%
B1. DB Row, 5 reps heavy/each side x 3 sets, rest 45 seconds between sets.
B2. KB Front Rack Walk x 50 Meters Total x 3 sets, rest 45 seconds between sets.
Take Kettlebells and put in front rack position with KB’s touching eachother
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C. 3 Sets of the following:
Run 200 Meters
15 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
12 Lateral Burpees
Rest 1 minute between sets
C. Competition Phase
Snatch 3 Position + Back Squat + Strict Press Barbell or Bench Press DB or Barbell + Clean Deadlift + Monostructural Prep(Run, Row, or Airdyne Aerobic)
A. Jump Drill Warm-Ups: 2 sets of the following
1. Broad Jumps x 10 reps, pause @ every jump for 1 second
2. Ball Slams, 10 reps
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B. 2 Position Snatch, 78% x 1 rep x 3 sets, 80% x 1 rep x 2 sets rest as needed.
Positions are High Hang + Ground
C. High Bar Back Squat, 4 reps x 5 sets @ 86%, rest as needed between sets.
D1. Romanian Deadlifts @ 40% of best clean x 6 reps x 4 sets, rest 1:30 between sets
D2. Chest to Bar Pull-Ups Unbroken and Fast, 8-10 reps x 4 sets, rest 1:30 between sets.
E. Complete the following of Rowing:
1000 Meters x 2 sets, rest 4-5 minutes between sets, aerobic pace
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Rest 8-10 Minutes
500 Meters x 4 sets, rest 2-3 minutes between sets, aerobic pace
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