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

A. Barbell Strict Press, 1 reps x 5 sets, rest as needed. Strict Press: 1/18/24 or 5/1/24 1RM DATA

B1. Single Leg Box Step-Ups(Foot Off Box), 8 reps/each way x 3 sets, rest 30 seconds.

B2. Lat Pull Downs, 12 reps x 3 sets, rest 30 seconds.

B3. DB Seated Arnold Press, 12 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

5 Sets of the following:

4 Minutes @ Moderate Pace Work of:

100 Meter Run or 150 Meter Row

30 Jump Rope Singles

20 Second Plank Hold

10 DB Hang Power Cleans

5 No Push Up Burpees

*Rest 30 seconds between sets*

*Start Where Left Off*

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

4 Sets of the following:

8 Viking Presses or 12 DB Seated Presses

12 Mountain Skiers

8 Barbell Hip Thrusts or Cable Pull Thrus

12 DB Seated Ext Rotations/each arm

8 DB Renegade Row/each way

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B. Conditioning of the following:

5 Sets of the following

4 Minutes @ Moderate Pace Work of:

8/6 Cal Assault Bike or 100 Meter Run

8 Hang Power Snatch @ 75/45 lbs

4 HSPU or Push Ups(6 reps)

8/6 Cal Assault Bike or 100 Meter Run

8 Pull Ups or TRX Vertical Pull Ups

4 Box Jumps or Step-Ups/each way(8 reps total)

*Rest 30 seconds between sets*

*Start Where Left Off*

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