"Vagabond No Grain Challenge Starts this Monday, September 29th + Olympic Lifting Class @ 6:35 pm"(9.29.2014)

*Vagabond No Grain Challenge Starts this Monday, September 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.

1. The Challenge will go from September 29th until October 29th

2. Two Person Teams

3. Workouts for Challenge will be tested this Monday + Wednesday.

4. Measurements will be done on Monday for all Teams

5. You have until Thursday to complete all Test Workouts

*Vagabond Olympic Lifting Class on Monday, September 29th. CLICK HERE FOR WORKOUT.*

no-grain-challenge-9-2014

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
No Grain Challenge Tester Workout 1 + 2(CP Strength + Lactate Based)
A. Front Squat 3 Rep Max, 15 Minute Time Limit
B. For Time of the following:
35 Kettlebell Swings
30 Burpees
25 Airdyne Calories
Time Limit: 7 Minutes
B. Fitness Phase
No Grain Challenge Tester Workout 1 + 2(CP Strength + Lactate Based)
A. Front Squat 3 Rep Max, 15 Minute Time Limit
B. For Time of the following:
35 Kettlebell Swings
30 Burpees
25 Airdyne Calories
Time Limit: 7 Minutes
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
AM Session
A. High Bar Back Squat @ 20×1, 4 reps x 4 sets @ 70%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
70% x 1 rep, every 30 seconds for 3 minutes- total 6 reps
80% x 1 rep, every 30 seconds for 3 minutes- total 6 reps
85% x 1 rep, every 60 seconds for 3 minutes- total 3 reps
C. Clean and Jerk of the following weights:
70% x 1 rep x 3 sets, 75% x 1 rep x 3 sets, 80% 1 rep x 2 sets
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 2-3 Muscle-Ups Unbroken
Even Minutes: 8 Moderate Front Rack Walking Lunges(Not As Heavy As Last Week)(Reduce by at least 30 lbs)
+
Rest 3 Hours
+
PM Session:
20 Minutes on the Clock:
300 Double Unders
150 Calorie Airdyne(No Assault Bike)
75 Burpees to Target(Touch Pull-Up Bar)
If you complete all three movements in 20 minutes, then get back on the double unders
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