"Vagabond Internal Competition Third Workout + Vagabond Olympic Lifting Class @ 6:35 pm"(6.9.2014)
*Vagabond Internal Competition on Saturday, June 21st*
Workout 3 for Internal Competition
Lactate Repeatability Failure/Recovery
Row 250 Meters , rest 1 minute Row 250 Meters, rest 1 minute, Row 250 Meters
*Scoring will be announced*
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!The challenge will go from 9AM-3PM and we will celebrate after with a VBC BBQ! Keep your eyes peeled for the sign up sheet which will be sent soon through a Facebook Event Page- if you want to compete you should “join” the event! 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!
*Vagabond Olympic Lifting Class on Monday, June 9th, 2014 @ 6:35 pm. CLICK HERE FOR WORKOUT.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. High Bar Back Squat @ 20×1, 5-7 reps x 3 sets, rest 1:30 between sets.
A2. Strict Supinated Pull-Ups, 8-12 reps x 3 sets, rest 1:30 between sets.
RX: 8-12 strict supinated
INT: Clusters, 4.4 of pull ups
BEG: Ring Rows, 8-10 reps
B. 3 Rounds for time of the following:
20 Goblet Squats
Row 400 Meters
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Power Clean, 1.1 x 3 sets, rest 2-3 minutes between sets.
Go for last set to be @ 85% of your best clean
B1. Front Squat @ 20×1, 1-2 reps x 4 sets, rest 1:30 between sets @ 88% for all sets.
B2. Weighted Pronated Pull-Up, 220.127.116.11, rest 1:30 between sets.
C1. DB Split Squats @ 30×1, 8/each leg x 3 sets, rest 1:30 between sets.
C2. Pendalay Barbell Bent Over Row @ 30×1, 8 x 3 sets, rest 1:30 between sets.
C. Competition Phase
Back Squat Intense + Front Squat Mod + Snatch Mod + Snatch/Muscle-Up Enduro
A. Hang Snatch, build to 2 rep maximum, 12 minute time limit.
B. High Bar Back Squat, 90%, 1 rep x 5 sets, rest 3 minutes between sets.
C. Front Squat @ 32×1, 40% plus chains, 3 reps x 5 sets, rest 2 minutes between sets.
D. For Time for each set of the following:
3 Sets of the following:
21 Overhead Squats @ 95/65 lbs
21 Chest to Bar Pull-Ups
Rest 3 minutes between sets
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