Vagabond of the Month for January: Sean Cullinane
The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
150 Meter Row + 10 Russian KBS + 10 Shoulder Taps/each way + 150 Meter Row + 10 Slam Balls + 10 Goblet Squats or OH Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. High Bar Back Squat(Heel Lift if Needed), 5 reps @ 70% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. TRX Row, 8-10 reps or Barbell Row 8-10 reps x 4 sets, rest 60 seconds.
B1. Single Leg Walking Lunges Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. DB Arnold Press, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Moderate Pace Work of:
30 Jump Rope Singles
20 DB Renegade Row(10/each way) or 10 Shoulder Taps/each way
10 Cal Assault Bike(12 Cal C2Bike)
5 Goblet Squats or Slam Balls
*Rest 2 Minutes between sets*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 DB Arnold Press
10 Hanging Knee Raises(Advanced can do 8 Toes to Bar Kipping)
10 Deadbug Press/each way
10 Clam Shells/each way
10 Monster Band Walks /each way
5 Box Jumps
20-30 Second Pull Up Hang(Shoulder Health + Decompression Lumbar Spine)
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Moderate Pace Work of:
250 Meter Row
12 Wall Balls or Goblet Squats
250 Meter Row
5 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs
8 Lateral Burpees
12 Ball Slams or 8 Kipping Pull Ups or 6 DB Snatch/each way
*Rest 2 minutes between sets*
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