"Attention All Vagabonds: Sign up for Judges for Vagabond Internal Competition"(5.29.2014)

*Judge/Volunteer Sign-Up for Vagabond Internal Competition*

Attention all Vagabonds: for anyone interested in judging or volunteering during our June 21st Throw Down, pease be sure to sign up at the front desk! We’ll need as many hands on deck as possible to make this event a success! If you are competing, you will not be allowed to judge. This event is shaping up to be a fun-filled day and if you feel better suited judging the athletes then please consider signing up to help!

*Vagabond Internal Throwdown Competition on Saturday, June 21st*

(Sign-Up Here for Competition)

Sign up now for the first Annual Vagabond Throwdown Challenge on Saturday June 21st at 9:00AM. This is an internal competition for Lifestyle and Fitness athletes and will be a one day, free competition with one winner in each group.  The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes. Anyone can take part in this competition and at the end we will crown the winners for men and woman in both the Lifestyle and Fitness phases. Keep an eye out for a Facebook event invitation and all are encouraged to participate in this fun day!This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
6-8 Minutes of the following:
Skill Snatch Warm-Ups:

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Press Vertical + Upper Body Press
A1. High Bar Back Squat @ 20×1, 6-8 reps x 4 sets, rest 1 minute.
A2. DB Standing Press @ 21×1, 5-7 reps x 4 sets, rest 1m minute.
B. DB Tate Press @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C. 5 Sets of the following @ High Aerobic Effort:
10 Goblet Squats Tough Weight
400 Meter Row
Rest 90 seconds between sets
Keep same row pace the whole time is goal
B. Fitness Phase
Maximum Aerobic Power Sessions
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: Run 100 Meters or Row 125 Meters
Even Minute: 15-18 Russian Kettlebell Swings
+
Rest 2 Minutes
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: Run 200 Meters or Row 200 Meters
Even Minute: 10-12 Step Down Box jumps
+
Rest 2 Minutes
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: Run 100 Meters or Row 125 Meters
Even Minute: 8-12 Toes to Bar
C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. Front Squat of the following:
75% x 5 reps, 78% x 3 reps, 81% x 1 rep, 80% x 3 reps, 85% x 2 reps, 90% x 1 rep
B. High Bar Back Squat, 50% plus 40 lbs of chains x 2 reps x 8 sets, rest 30 seconds, concentrate on speed.
C. Power Clean Cluster, build to tough 1.1, goal is 88% of best clean, 15 minute time limit.
D. 10-9-8-6-5 of the following:
Squat Cleans @ 165 lbs/110 lbs
Chest to Bar Pull-Ups
Every set completed, complete 60 Meter Farmer Walk with 75 lbs men/50 lbs women
4-3-2-1 of the following:
Squat Cleans @ 205/135 lbs
Chest to Bar Pull-Ups
Every Set completed, complete 60 Meter Farmer Walk with 75 lbs Men/50 lbs Women
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