"The Vagabond Internal Competition is Set and Ready to Go: August 8th"(7.28.2015)

*Vagabond Throwdown Challenge on Saturday, August 8th*

 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. All are encouraged to participate in this fun day! The challenge will go from 9AM-3PM!

Taylor Competition

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Seated Press @ 30×1, 4-6 reps heavy x 3 sets, rest 1 minute between sets.
A2. Strict Supinated Pull-Up Clusters, 3.3.2.2. x 3 sets, rest 1 minute between sets.
Scale to Negative Pull-Ups, 3-4 reps or Dead Hangs @ 30 seconds
A3. Side Bridges, 30 seconds.each side x 3 sets, rest 1 minute between sets.
+
B. 4 Sets of the following:
5 Deadlifts @ 185/115 lbs, 155/95 lbs
12 No Push-Up Burpees
rest 20 seconds
30 Second Airdyne @ Hard Pace
rest 20 seconds
Run 200 Meters or Row 200 Meters
Rest 1 minute between sets
B. Fitness Phase
Upper Body Press Laying/Upper Body Pull/PC + Short Aerobic
A. Close Grip Bench Press @ 32×2, 2-3 reps x 3 sets, rest 2 minute between sets.
Compare to July 21st, 3-5 reps @ 20×1
B1. Db Tricep Extensions @ 31×1, 8 reps x 3 sets, rest 1 minute between sets.
B2. Hip Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
Hip off Pad compared to Back Extension
+
B. 4 Sets of the following:
5 Clean and Jerks @ Touch n Go, 155 lbs/95 lbs, 135/85, 115/65 lbs
12 Lateral Burpees
rest 20 seconds
Run 200 Meters
rest 20 seconds
Airdyne 30 Seconds @ Hard Pace
Rest 1 Minute between sets
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 60% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets.
B. Muscle Snatch, 55% x 4 reps, 60% x 4 reps, 65% x 2 reps x 3 sets
C. Overhead Squat, 65% x 4 reps x 3 sets.
+
D. On the Minute, Every Minute x 6 Minutes of the following:
3 Strict Chest to Bar Pull-Ups + 7 Toes to Bar
+
E. 9-7-5-3 of the following: 21 reps total of each movement
Power Clean @ 215 lbs/135 lbs
Strict Handstand Push-Ups
Men can scale up to deficit board handstand push-ups, 2-3 inches for men, and women 1-2 inches
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