"Vagabond Internal Competition(August 8th) + Vagabond Olympic Lifting Class(@ 6:35 pm)"(6.29.2015)

*Vagabond Internal Competition on Saturday, August 8th*

SIGN UP HERE.

Sign up now for the 2nd Annual Vagabond Throw Down Challenge on Saturday August 8th at 9:00AM. This is an internal competition for Lifestyle and Fitness athletes and will be a one day competition with one winner in each group.

 Cost to compete is $25 and includes a custom Throw Down t-shirt from Forever Fierce and a donation to The Sophia Costantino Catholic Education Scholarship Fund.

 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!

 There are opportunities to volunteer and judge- please sign up through this link to help!

 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 29th, 2015 @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat/Upper Body Pull + Aerobic Conditioning Long Duration
A1. High Bar Back Squat of the following:
2 reps @ 80%
2 reps @ 85%
2 reps @ 90%
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
A2. Strict Pronated Pull Up Cluster, 3.3.2.1 x 3 sets, rest 1 minute between sets.
People can scale to Negative Mix Grip Pull-Up Cluster, 2.2.1. x 3 sets, rest 1 minute
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B. 3 Sets of the following:
2 Minute Moderate Pace Row
Rest 30 Seconds
3 Minute AMRAP of the following:
10 Kettlebell Swings
10 Goblet Squats
5 Sit-Ups
Rest 30 seconds between sets
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A1. Power Snatch Touch N Go Cluster @ 90%, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. Weighted Supinated Pull-Up Cluster, 2.1.1 x 3 sets, rest 1 minute between sets.
Scale to Lat Pull-Downs, 8-10 reps heavy or Wide Grip Negative Pull-Ups, 3-4 reps
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B. 3 Sets of the following:
2 Minute Airdyne Pace
Rest 30 Seconds
3 Minute AMRAP of the following:
10 Thrusters @ 75/45 lbs
10 Box Jumps
Rest 30 seconds between sets
C. Competition Phase
High Bar Back Squat Intense + Snatch Pull + Upper Body Press Vertical + Conditioning-Longer Aerobic Sets
A. High Bar Back Squat, 2 reps x 8 sets @ 86%, rest as needed between sets.
B. Snatch Pull, 3 reps x 3 sets, no dropping weights, 100% of best 1RM, rest as needed between sets.
C. Snatch Deadlift, 3 reps x 3 sets @ 110%, rest as needed between sets.
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D. 3 Sets of the following:
21 Lateral Burpees
21 Thrusters @ 95/65 lbs
15 Toes to Bar
Rest 5-6 Minutes between sets
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