Vigor

Working out at home or in a gym with little or no programming? This could be the answer! This is the programming that I use personally. Check it out

It’s all about the fine details.

I don’t care what your skill level is, who you are, or what your background is.

I’m going to coach you up.

Most love it, others can’t stand it. I work with the ones who WANT it. Who want to improve. Want to better themselves. Want to take things to the next level.

I use all my time and resources to make people better. I don’t have time to want something more for them, than they do themselves.

If you want to be better, do something about it. Stop wondering around and waiting for that to happen.

2.26.22
Warm up
10–>1
Jumping jack
Push ups
Squat

Mobility
1 min each
L Sprinters lunge
R Sprinters lunge
L Figure 4
R Figure 4

Strength
Deadlift
5 rounds of warm up increasing load, decreasing reps
Example
20 @ 95lb
15 @ 135
10 @ 205
8 @ 255
6 @ 305
Working sets
5 X 6 @ 325lb

WOD
10 min EMOM
3 Barbell row 135/95
3 Hang Power Clean
3 Shoulder to OH
*all 9 reps must be completed without taking hands off bar

Accessory
3 X max reps
Single arm DB row L & R
Banded face pulls
Rest 1 min

Use a dumbbell that allows you to do at least 15 reps. 15-40 is where you want to be
Use a heavy enough band to keep you in the same rep range. 15-40

2.25.22
Warm up
10–>1
Jumping jack
Push up
Squat

WOD
5RFT
9 Pull ups
18 Alt. KB sn**ch 24/16kg or 50/30lbs

Accessory
3 rounds
Max Reps:
DB Supinated curls
DB 90 degree front raise
DB Skull crusher
DB A’s

All to be done with light weights. You want to be able to perform at least 15 reps per movement. If you get 30-40, even better.
I’m going to use 12lb dumbbells so I guess we’ll say
12/8lb

2.21.22
WOD
10–>1
Sandbag Burpees 75/50
Box Jumps 30/24

2.14.22
I apologize for the crappy programming lately. I’m dealing with an injury and it sucks. Can’t use my legs for any type of movement associated with the hip. So I’m limited to upper body and a little jump rope.

Anyyyyyyyyyway…

For Quality
60 strict pull ups from a dead hang
120 full hand release push up

However many pull-ups you do without failing or breaking, do twice that amount of push ups.
Every rep is to be perfect!
Pull ups are dead hang. No tension anywhere except your hands. Rep is complete when you touch the bar to your throat. Lower yourself slowly

Push ups are just as strict. Start on floor with everything tight and only your toes chest touching. Zero breaks in your body all the way through the range of motion. Flex your shoulders and chest at the top of each by trying to squeeze the insides of your elbows together. Hands completely off the floor with tight body before beginning the next rep.

I never stopped but still took 17:25 to finish.