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, 2 reps x 5 sets, rest 1-2 minutes between sets.
*85% for all 2 reps x 5 sets at 1rm %*
B1. Lat Pull Downs, 12-15 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Knees Up in Air in flexed 90 degree position, 12-15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds on the Clock of the following:
5 Cal Assault Bike
5 Russian KBS
5 Burpees
20 Jump Rope Singles
*Rest 30 seconds between sets by walking, riding bike, stretching, active easy recovery before starting next set, START WHERE YOU LEFT OFF*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A. Clean Cluster, 1.1.1.1 @ 60-70% of best 1rm x 5 sets, rest as needed.
B1. Standing Cable Row Single Arm, 12 reps/each way x 4 sets, rest 30 seconds.
B2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.
B3. DB Standing Ext Rotations, 10 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds on the Clock of the following:
5 Cal Assault Bike or 5 Cal Row
5 Burpees or Ball Slams
5 Step-Ups/each leg or Walking Lunges
5 DB Snatch/each arm
*Rest 30 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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