Vagabond of the Month for June: Mark Whitman

Proudest accomplishment in my training: Remaining consistent. Good work out or a perceived “bad” work is better than NO workout. 

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Pull + Conditioning

A1. Trap Bar Deadlift, 5 reps x 3 sets, rest 30 seconds.

1RM DATA: Trap Bar or Traditional 3/29/24 or 6/11/24

A2. Single Leg Split Stance, 6 reps/each way weighted x 3 sets, rest 30 seconds.

B1. DB Floor Single Arm Press, 10 reps/each way x 3 sets, rest 30 seconds.

B2. DB Renegade Row, 6-8 reps/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

8 Sets of the following:

90 Seconds of the following @ Consistent Effort of:

45 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:

8 In Place Lunges(4/each way)

8 DB Push Press

*Rest 30 Seconds between sets*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Floor Press Knees Flexed Hard Reps, 10-12 reps x 4 sets, rest 30 seconds between sets, focus is speed.

A2. DB Powell Raises, 10 reps/each arm x 4 sets, rest 45 seconds

B1. Lat Pull Downs, 12-15 reps x 3 sets, rest 45 seconds.

B2. Bird Dogs, 5 reps/each way x 3 sets, rest 45 seconds.

*Hold each rep for 3 seconds.*

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C. Conditioning of the following:

8 Sets of the following:

90 Seconds of the following @ Consistent Effort of:

45 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:

5 Hang Power Cleans @ Challenging weight chosen by person

5 Push Ups or Pull Ups or Burpees or Ball Slams

*Rest 30 Seconds between sets*

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