"Vagabond No Grain Challenge Testers + Vagabond Olympic Lifting Class"(3.10.2014)

March 9, 2014
| No Comments
| Blog, Competition Phase, Fitness Phase, Lifestyle Phase
*Vagabond Olympic Lifting Class on Monday, March 10th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*Vagabond No Grain Challenge Tester Workouts for Monday*
Another No Grain Challenge has come to an end, and this is the most anticipated Vagabond No Grain Challenge to date. This year we did a Partner No Grain Challenge, and the top male and female team will be awarded the winners after measurements, weigh-ins, and workout re-tested. Who will be the winner?
 Here’s the breakdown of the past rules:
  • Teams of two will submit $20 each to participate ($40 per team).
  • Teams must be male/male or female/female
  • Corrin and Heather 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.
10001347_10201612176521432_1824805391_n

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
6-8 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
+
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Dynamic Prep + Coach’s Option
+
4-6 Minutes of the following:
Row 100 Meters
3 Burpees
5 Air Squats
7 Indian Push Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
No Grain Tester Workouts: CP Strength Based(20 Minute Time Limit) +Aerobic Based Mono
A. 5 Rep Max Deadlift, no touch n go repetitions, all re-set repetitions. 20 minute time limit.
B. 2000 Meter Time Trial Row: 11 Minute Time Limit
All Dates on Monday, February 3rd, 2014
B. Fitness Phase
No Grain Tester Workouts: CP Strength Based(20 Minute Time Limit) +Aerobic Based Mono
A. 5 Rep Max Deadlift, no touch n go repetitions, all re-set repetitions. 20 minute time limit.
B. 2000 Meter Time Trial Row: 11 Minute Time Limit
All Dates on Monday, February 3rd, 2014
C. Competition Phase
14.2 Workout Re-Do or Rest Day/Zone 1/Mobility Day
Post Comments to Nutrition Page.