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
+

Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending/Upper Body Pull + Conditioning

A1. Russian KBS or Cable Pull Thrus, 12 reps x 4 sets, rest 15 seconds.

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

A3. DB Floor Press Knees Flexed, 10 reps x 3 sets, rest 30 seconds.

A4. Single Leg Glute Bridge on Bench, 10 reps/each way x 3 sets, rest 30 seconds.

+

B. Conditioning of the following:

5 Sets of the following:

4 Minutes @ Consistent Effort of:

10/8 Cal Row or 100 Meter Run

5 DB Snatch/each way

5 Push Ups or Scaled Push Ups

10/8 Cal Row or 100 Meter Run

5 Ball Slams

5 KB Curls Slow and Controlled

*Rest 30 seconds between sets*

*Start where you left off*

+

B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. Cable Pull Thrus or Russian KBS, 12 reps x 4 sets, rest 30 seconds.

A2. Seated Row, 12 reps x 4 sets, rest 30 seconds

A3. Deadbug Press Against Wall, 8 reps/each way x 4 sets, rest 30 seconds.

A4. DB Seated Arnold Press, 10 reps x 4 sets, rest 30 seconds.

+

C. Conditioning of the following:

5 Sets of the following:

4 Minutes @ Consistent Effort of:

8/6 Cal Assault Bike or 100 Meter Run

6 Barbell Push Press or DB Push Press

6 Walking Lunges/each way or In-Place Lunges/each way or Step-Ups

8/6 Cal Assault Bike or 100 Meter Run

6 Front Squats or OH Squats

6 No Push Up Burpees

*Rest 30 seconds between sets*

*Start where you left off*

Post Comments to Group Page.