"Vagabond Sign Up for Internal Competition"(6.26.2015)

*Vagabond Internal Competition on Saturday, August 8th*

SIGN UP HERE.

Sign up now for the 2nd Annual Vagabond Throw Down Challenge on Saturday August 8th at 9:00AM. This is an internal competition for Lifestyle and Fitness athletes and will be a one day competition with one winner in each group.

 Cost to compete is $25 and includes a custom Throw Down t-shirt from Forever Fierce and a donation to The Sophia Costantino Catholic Education Scholarship Fund.

 The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes. ANYONE can take part in this competition and at the end we will crown the winners for men and woman in both the Lifestyle and Fitness phases. All are encouraged to participate in this fun day! The challenge will go from 9AM-3PM!

 There are opportunities to volunteer and judge- please sign up through this link to help!

 This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym.

 One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!

10151251_10201689416972395_580551714_n

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:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push + Upper Body Push Asst. + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 45 seconds between sets.
3 reps @ 70%
2 reps @ 80%
2 reps @ 90%
A2. DB Tripod Bent Over Row, 6 reps heavy/each arm x 3 sets, rest 45 seconds between sets.
A3. DB Cuban Presses @ 30×1, 12 reps x 3 sets, rest 45 seconds between sets.

+
B. On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: Run 100-200 Meters
Even Minute: 3 Deadlifts @ 185/115, 155/95 lbs + 6-8 Lateral Burpees
If people are restricted from deadlift, then they must do Trap Bar Deadlift or KB Deadlift, 8 reps
+
Rest 2 Minutes
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 12 DB Thrusters or Barbell Thrusters @ 75/45 lbs
Even Minute: Airdyne 35 Seconds @ Hard Effort
B. Fitness Phase
Single Leg/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. DB Heavy Walking Lunges @ 11×1, 5/each leg x 3 sets, rest 1 minute between sets.
A2. DB Pause Seated Press @ 22×2, 7-9 reps x 3 sets, rest 1 minute between sets.
Compare to 8-10 reps on June 12th, 2015
A3. Push-Up Cluster, 5.5.5 x 3 sets, rest 1 minute between sets.
People can scale to Box Push-Ups or Slingshot Push-Ups
+
B. On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: Row 150-250 Meters
Even Minute: Cleans @ Heavy Weight Chosen by Person, 1.1.1 Clusters
+
Rest 2 Minutes
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: Run 100-200 Meters
Even Minute: 30 Seconds of Jump Rope-Single Unders or Double Unders or 10-12 Pull-Ups-Athlete Choice
C. Competition Phase
Jerk Intense + Squat Clean OTMEM + Posterior Chain /Upper Body Pull + Heavy CP Battery(Mixed Running w/Muscle-Up-12 Minute or less domain)
A. Push Jerk, 2 reps touch n go x 3 sets, rest as needed between sets.
B. Push Jerk Cluster, 1.1 x 3 sets @ 80%, rest as needed between sets.
C. Power Clean, 2 reps touch n go @ 80% x 2 sets, Power Clean Cluster, 1.1 @ 85% x 2 sets, rest 1-2 minutes between sets.
D1. Clean Grip Romanian Deadlift @ 1232, 5 reps x 4 sets, rest 1-2 minutes between sets. 70-80% of best clean
D2. Strict Handstand Push-Up Depth Cluster, 2.2.1 x 4 sets, rest 1-2 minutes between sets. Athlete chooses height they want to use
People who’s weakness is Strict Handstand Push-Ups-Do the following:
Strict Handstand Push-Up Negative Deficit, 1.1.1.1 x 4 sets, find a height for you
Or
Strict Handstand Push-Ups Cluster, 5.3.1.3.1 x 4 sets
+
E. 6-5-4-3-2-1 of the following:
Squat Cleans @ following weights:
185/105 lbs, 205/115 lbs, 215 lbs/125 lbs, 225 lbs/145 lbs, 235 lbs/155 lbs, 245 lbs/160 lbs
Muscle-Ups
People scale the weight accordingly
People can scale to Weighted Strict Pull-Ups, 6-5-4-3-2-1, choose weight
Post Comments to Group Page.