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:
Upper Body Push/Upper Body Pull + Conditioning
A1. Russian KBS, 15 reps heavy x 5 sets, rest 15 seconds.
A2. Bar Dips, 6-8 reps, or Push Ups, 8-10 reps, or Squat Rack Push Ups, 10-12 reps x 5 sets, rest 45 seconds.
B1. Barbell Hip Thrusts, 10 reps x 3 sets, rest 15 seconds.
B2. DB or KB Tall Kneeling Strict Press Alternating, 10 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
Conditioning of the following:
5 Sets of the following:
12 Goblet Squats
200 Meter Run(12 Cal Assault Bike)
12 DB Floor Press
Run 200 Meters(12 Cal Assault Bike)
12 TRX Row or 8 Pull Ups
*Just keep moving and grooving*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
4 Barbell Strict Press
5 Spiderman Stretch/each way
10 Banded Staggered Presses/each way
10 Deadbug Pressing Against Wall/each way
10 Monster Band Clam Shells/each way
5 Squat Jumps(Fast and Go to Parallel and Jump and land in quarter squat and explode up, fast and powerful)
25-35 Second Pull Up Hang(Shoulder Health + Decompression Lumbar Spine)
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B. Conditioning of the following:
5 Sets of the following:
12 Hang Power Cleans @ 115/80, 95/65 lbs
250 Meter Row
10 Push Ups or Knee Push Ups or Squat Rack Push-Ups-Good tempo, do not rush
20 Second KB Farmer’s Hold
150 Meter Row
12 Wall Balls or Front Squats @ weight above
*Just keep grooving and moving.*
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