"Vagabond No Grain Challenge Starts September 29th"(9.19.2014)

No Grain Challenge September 29th – October 29th!


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.


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
Bend Speed + Upper Body Pull/Single Leg+ Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift Cluster, 65%, 5 x 3 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 3 sets
B. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: DB Walking Lunges @ 11×1, 7/each leg
Even Minute: Ring Rows or Elevated Ring Rows, 6-8 reps
C. 5 Sets of the following:
Assault Bike or Airdyne Max Sprint, 30 seconds, rest 3 minutes between sets.
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP2
A. Work to Heavy Single for Strict Press, 12 minute time limit.
Build Up Slowly
B1. Deadlift Clusters @ 32×1, 4 reps x 4 sets, rest 2 minutes between sets.
2 second pause in the bottom of the deadlift
B2. AMRAP Push-Ups x 25 seconds x 4 sets, rest 2 minutes between sets.
C. 2 Sets of the following:
Row 250 Meters
15 Thrusters @ 95/65 lbs
Rest 6 minutes between sets
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
Use same weight as Monday, September 15th
B. Power Snatch @ 75%, 1 x 10 sets, rest 30 seconds between sets.
C. 1 Mid Thigh Power Clean + 1 Above Knee Power Clean+ 1 Ground Power Clean + 1 Split Jerk x 4 sets, rest 2 minutes between sets—between 60%-70% of your best clean and jerk number.
D1. Romanian Deadlift @ 90% of best clean, 3 reps @ 31×1, x 5 sets, rest 1:30 between sets.
D2. Weighted Back Extension Clusters, 4.4.4 x 5 sets, rest 1:30 between sets.
First Weight is your heaviest, then second weight lower, then last third weight lowest
Come to parallel and good prone position, do not overextend
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