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, 3 reps x 5 sets, rest 1-2 minutes between sets.
*80% for all 3 reps x 5 sets at 1rm %*
B1. Strict Pronated Pull Up Bodyweight, 5-7 reps or Clusters of 1.1.1.1.1.1. or Strict Banded Pull Ups, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 5 reps/each arm heavy challenge self x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
10 Sets of the following:
2 Minutes on the Clock of the following:
125 Meter Row
5 Goblet Squats
5 DB Floor Press
5 Ball Slams
*Rest 45 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 2 minutes, START WHERE YOU LEFT OFF*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
A1. Barbell RDL, 10 reps x 4 sets, rest 30 seconds.
A2. Lat Pull Down, 10-12 reps x 4 sets, rest 30 seconds.
A3. Deadbug Pressing AGST Wall, 8 reps/each leg x 4 sets, rest 60 seconds.
B1. Wall Balls, 15 reps x 3 sets, rest 15 seconds.
B2. DB Powell Raises, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. Side Bridge 1-4 Point, 20 seconds/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
10 Sets of the following:
2 Minutes on the Clock of the following:
5 Cal Assault Bike
5 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs
100 Meter Run
5 Barbell Push Press
5 DB Curls
*Rest 45 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 2 minutes, START WHERE YOU LEFT OFF.*‘
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