"Vagabond Re-Testing for No Grain Workouts + Vagabond Olympic Lifting Class"(10.27.2014)

*Vagabond No Grain Challenge Testing Week Starts This Monday October 27th*

1. The Challenge will go until Wednesday, October 29th

2. Two Person Teams

3. Workouts for Challenge and Re-Testing will be tested this Monday + Wednesday.

4. Measurements will be done Wednesday thru Friday for all Teams

5. You have until Thursday to complete all Test Workouts

*Vagabond Olympic Lifting Class on Monday, October 27th @ 6:35 pm. Click Here for Workout.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
row 100 meters
5 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
No Grain Challenge Tester Workouts 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 Workouts 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 Clusters @ 20×1, 1.1 reps x 4 sets @ 90%, rest 2-3 minutes between sets/rest 20 seconds between clusters
B. Squat Snatch of the following weights:
85% x 4 total reps, rest as needed between sets- 1 rep at a time
90% x 4 total reps, rest as needed between sets- 1 rep at a time
C. Clean and Jerk of the following weights:
85% x 4 total reps, rest as need between sets- 1 rep at a time
90% x 4 total reps, rest as needed between sets- 1 rep at a time
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3-4 Muscle Ups or 4-5 Muscle Ups
Even Minute: 5 Heavy Pendalay Barbell Rows
+
Rest 3 Hours
+
PM Session:
5-4-3-2-1 of the following:
Rope Climbs(Legs Can Be Used)
Squat Cleans @ 225 lbs/145 lbs, 205 lbs/120 lbs
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