Vagabond of the Month for May: Brian Ersnt

Proudest moment would be that because of my progress my wife and father are now at vagabond!  

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes

2-3 Sets of the following for suggested warm up:

60 Second Cardio Option

5 Spiderman Stretch/each way

5 Ball Slams

10 Glute Bridges

10 Banded Clam Shells/each way

5 Samson Stretch/each way

5 Burpees

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning

A. Barbell Push Press, 3 reps x 4 sets, rest 30 seconds.

*75-80% of 1RM or Moderate, Doable Weight.*

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B1. DB Bench Press, 12-15 reps x 3 sets, rest 60 seconds.

B2. Pallof Press with Rotation, 8 reps/each way x 3 sets, rest 45 seconds.

B3. DB Seated External Rotations, 10-12 reps/each way x 3 sets, rest 30 seconds.

B4. SL Curtsy Lunge or Lateral Lunge, 8-10 reps/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

Every Minute on the Minute x 24 Minutes of the following:

Minute 1: 45 Seconds of Cal Assault Bike or Cal Row

Minute 2: 35 Seconds Plank Holds

Minute 3: 45 Seconds of: 6 DB Push Press + 30 Jump Rope Singles

Minute 4: 35 Seconds of: Burpees or Ball Slams

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Bench Press with 3 second lowering each repetition, 12 reps x 4 sets, rest 30 seconds between sets.

A2. Deadbug Plate, 8 reps/each way x 4 sets, rest 45 seconds

B1. Lat Pull Downs, 12 reps x 4 sets, rest 45 seconds.

B2. Tricep Push Downs or EZ Bar Skull Crushers, 12 reps x 4 sets, rest 30 seconds.

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C. Every Minute on the Minute x 24 Minutes of the following:

Minute 1: 45 Second Bike/Row/Shuttle Run

Minute 2: 35 Seconds of: 5 Wall Balls or Goblet Squats + 5 No Push Up Burpees

Minute 3: 45 Second Bike/Row/Shuttle Run

Minute 4: 35 Seconds of: Jump Rope or Ball Slams

 

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