“Wednesday 6.1.2022”

Vagabond of the Month for April: Mike Shea

CLICK HERE FOR FULL BIO.

What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.

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:

5 Sets of the following:

10 Lat Pull Downs or 10 DB Double Arm Row

6 Tall Kneeling Pallof Press/each way

10 Banded Staggered Rows/each way(total of 20 reps per set)

6 DB Bench Press Heavy

+                                                                

B. Conditioning of the following:

5 Sets of the following:

300 Meter Row(Run 200 Meters)

12 Ball Slams

8 DB Push Press

6 Step-Ups/each leg

30 Second FLR Hold or Shoulder Taps/Grabs

*No rest between sets, just keep moving and grooving.*

+

B. Fitness Phase

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

5 Barbell Strict Press

10 Monster Band Clam Shells/each way

10 Glute Bridges Banded or BC Thrusters Block

10 Spiderman Stretch(5/each leg @ 3 second hold)

10 DB Powell Raises/each arm

+                                                                

B. Conditioning of the following:

4 Sets of the following:

400 Meter Run

6 Hang Power Cleans @ 135/95, 115/80 , 95/65 lbs

200 Meter Run

6 Hang Squat Cleans @ above weight

20 Meter KB Farmer’s Walk Heavy

6 Push Press Barbell @ weight above

*No rest between sets, just keep moving and grooving.*

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