Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is!
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
A. Close Grip Bench Press, 4 reps x 6 sets, rest 15 seconds.
*1RM Date: Last week we did 3 reps @ 55-65%*
B1. Strict Pull Ups Supinated, 6-8 reps or Cluster 1.1.1.1.1 x 3 sets or Banded Strict Pull Ups, 6-8 reps or TRX Vertical Pull-Ups, 8-10 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 8-10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes on the Clock of the following:
10/8 Cal Assault Bike
8 Russian KBS
6 Goblet Squats
4 TRX Row
100 Meter Run(125 Meter Row)
*Rest 2 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 5 minutes.*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following:
6 Barbell Strict Press(Last week we did 8 reps)|
10 reps/each way Monster Band Walks
12 reps Lat Pull Down
6 reps/each leg Single Leg Step-Up Weighted or Petersen Step-Up
10 reps/each leg Seated Cable Leg Curls SINGLE LEG
8 reps/each way Deadbug Pressing AGST Wall
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes on the Clock of the following:
100 Meter Run
8 Ball Slams
100 Meter Run
6 Push Ups or Bar Dips or Ring Dips
100 Meter Run
4 Hang Power Snatch
4 Burpees
*Rest 2 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 5 minutes.*
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