Vagabond of the Month for August: John Nemo!

Proudest accomplishment in my training: Having Kevin create a program specifically for my son and watching him create a consistent effort and get the results he worked for this summer.

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. Barbell Strict Press, 3 reps x 4 sets, rest as needed. 

1RM DATA: 8/3/24

75% of best max or moderate effort-Coach Notes for Board-Please Put Up

A2. Banded Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.

B1. Tricep Push Downs, 12-15 reps x 3 sets, rest 30 seconds.

B2. Seated Single Arm Cable Row, 12 reps/each way x 3 sets, rest 60-90 seconds between sets.

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C. Conditioning of the following:

5 Sets of the following:

90 Seconds of: 8 DB Renegade Row(4/each way) + 6-8 Push Ups + 6-8 KB Curls

Rest 20 Seconds

60 Seconds of: Row/Bike/Shuttle Run/Ski Erg

Rest 20 Seconds

30 Seconds of: Burpees or Step-Ups or Slam Balls-Your Choice during this time or switch every set

Rest 20 Seconds

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Trap Bar Deadlift, 5 reps x 4 sets, rest as needed between sets.

*1RM DATA: 12/23/23-Please put-up on board coach notes*

B1. Standing Single Arm Low Cable Row Split Stance, 10 reps/each arm x 3 sets, rest 30 seconds.

B2. Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.

B3. Single Leg Split Stance Weighted, 6 reps/each leg x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

90 Seconds of: 8 DB Front Squats or Goblet Squats or Russian KBS + 8 DB Hammer Curls Slow and Controlled

Rest 20 Seconds

60 Seconds of: Bike/Row/Shuttle Run/Ski Erg

Rest 20 Seconds

30 Seconds of: Double Unders/Single Unders or Burpees or Ball Slams or Step-Ups

Rest 20 Seconds

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