Vagabond of the Month for April: Mike Shea
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
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5 Minutes of the following:
Client Option Warm-Up
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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
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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
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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.*
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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
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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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