"Vagabond Internal Competition + Heats Released"(8.5.2015)

*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!

*CLICK HERE FOR HEATS*

Craig P

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Agility Warm-Up
+
3-5 Minutes of the following:
Quad Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Split Squats or Petersen Step-Ups, 8/each leg x 3 sets, rest 45 seconds.
A2. Stability Ball Roll-Outs or AB Wheel Roll-Outs, 8 reps x 3 sets, rest 45 seconds
+
B1. DB Row, 10 reps/each arm x 2 sets, rest 45 seconds between sets.
B2. Back Extensions, 10 reps x 2 sets, rest 45 seconds between sets.
Keep Hips on Pad during the entire movement
+
C. AMRAP 12 Minutes of the following:
100 Meter Run or 10 Calorie Airdyne
10 Burpees
10 Front Squats @ 85/55 lbs
B. Fitness Phase
Close Grip Bench Press Testing CP + Posterior Chain/Core + Conditioning
A. Close Grip Bench Press, build to heavy single, 12 minute time limit.
B1. Back Extensions, 12 reps x 3 sets, rest 45 seconds between sets..
B2. Plank Holds Weighted, 45 seconds x 3 sets, rest 45 seconds between sets.
+
C. AMRAP 12 Minutes of the following:
200 Meter Run or 250 Meter Row
10 Box Jumps
5 Toes to Bar or Burpees-Athlete Choice
1 Clean and Jerk @ 185/115 lbs, 155/95 lbs
C. Competition Phase
Snatch 3 Position + Back Squat + Strict Press Barbell or Bench Press DB or Barbell + Clean Deadlift + Monostructural Prep(Run, Row, or Airdyne Aerobic)
A. Plyometric Drill Warm-Ups:
Set Up 4 Hurdle Rebounding Jumps x 3 times thru
One Time Thru Consists of Up and Back, so 10 Jumps
+
B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 1 rep x 3 sets
C. High Bar Back Squat, 6 reps x 60%, 65% x 6 reps, 70% x 6 reps, 75% x 4 reps x 2 sets
D. Snatch Balance, 65% x 1 rep x 3 sets, 70% x 1 rep x 3 sets, of your best snatch.
E. Clean Deadlift, 100% x 2 sets x 7 reps, 100% x 3 reps x 3 sets, rest as needed.
+
F. 3 Sets of the following:
400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drops below 100 beats per minute
+
Rest 8-10 Minutes
+
400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drop below 100 beats per minute
Post Comments to Group Page.