"Vagabond No Grain Challenge Last Week to Sign-Up"(9.23.2014)

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This year we are changing things up a bit to hopefully get more people involved by having two-person teams compete. This will give you a great support person and someone to push you along through the month! We’ve seen great results in the past and we hope this is the best challenge yet.

 

Here’s the breakdown:

  • Teams of two will submit $20 each to participate ($40 per team).
  • Teams must be male/male or female/female
  • Heather and Corrin will take measurements, weights and “before” and “after” pictures for the women
  • Kevin and Andrew will take measurements, weights and “before” and “after” pictures for the men
  • Each participant will take part in a testing workout before and after the challenge
  • The challenge is meant to improve your performance and drop body fat in the process. The testing working will be done first week after photos and measurements. And then repeated once the challenge is done.
  • At the end of the challenge, the winning male and female teams will split the pot.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-5th Week of Training
5 Minutes @ 85% of:
Airdyne 12 Calories
20 Walking Lunges(10/each side)
+
Rest 3 Minutes
+
5 Minutes @ 85% of:
Run 100 Meters
10 Goblet Squats
+
Rest 3 Minutes
+
5 Minutes @ 85% of:
Airdyne 12 Calories
10 Kettlebell Swings
+
Rest 3 Minutes
+
5 Minutes @ 85% of:
Run 100 Meters
10 DB Push Press
+
Rest 3 Minutes
+
5 Minutes of the following:
Airdyne 12 Calories
20 Second Plank Hold
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Sets of the following on Row:
45 Seconds @ 90%- of best 500 meter pace row
45 Seconds @ 50%- Back off and Pace
+
Rest 5 Minutes
+
5 Sets of the following:
30 Seconds Row
30 Seconds Hang Power Cleans @ 95 lbs/65 lbs
30 Seconds Box Jumps @ 24/20 inches
30 Seconds Jump Rope-Single Unders or Double Unders
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
3-5 Strict Handstand Push-Ups or Clusters of 1.1.1(Increase Height if Needed)
30 Second Accumulation L-Sits on Parallette Bars
+
4 Rounds of the following:
8 Pistols/each side: 16 in total
2-3 Muscle-Ups-Work High Toes and Feet
+
B. Split Jerk off Blocks, 70% x 1.1.1 x 2 sets, 75% x 1.1.1 x 3 sets, rest 2 minutes between sets.
C. Hang Clean @ 70%, 3 rep x 5 sets, rest 1:30 between sets.
D1. Strict Ring Dips Clusters, 10.10 x 3 sets, rest 1:30 between sets
*Scale to 5.5.5 x 3 sets for some for productivity*
D2. Pendalay Bar Bent Over Row Cluster, 4.4 x 3 sets, rest 1:30 between sets.
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