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, 5 reps x 5 sets, rest 1-2 minutes between sets.
*75% for all 5 reps x 5 sets at 1rm %*
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.
B1. Strict Pull Ups Mix Grip, 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, 6-8 reps/each arm x 3 sets, rest 60 seconds.
*last week we did 8-10 reps*
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C. Conditioning of the following:
5 Sets of the following:
4 Minutes on the Clock of the following:
8/6 Cal Assault Bike
8 Russian KBS
8 Goblet Squats
8 DB Curls
100 Meter Run(125 Meter Row)
*Rest 90 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 4 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:
5 Barbell Strict Press(Last week we did 6 reps)|
Tall Box Jumps, 5 reps x 4 sets, rest 30 seconds.
Seated Pull Down, 10-12 reps/each arm
Goblet Squats, 10 reps @ 30×1
Seated Cable Leg Curls Double Leg, 15 reps
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C. Conditioning of the following:
5 Sets of the following:
4 Minutes on the Clock of the following:
Row 250 Meters
8 Burpees
8 Walking Lunges Weighted/each way
100 Meter Run
8 Russian KBS or Ball Slams
*Rest 90 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 4 minutes.*
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