"Vagabond Summer Throwdown Sign-Up: Saturday, August 8th"(6.19.2015)

*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!

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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 Basic Foam Roll/Mashing:
T-Spine + Shoulder ROM
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
20 second plank hold
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 1 minute between sets.
3 reps @ 65%
3 reps @ 75%
3 reps @ 85%
A2. DB Standing Press Cluster, 5.5.5 x 3 sets, rest 1 minute between sets.
A3. Scapula Push-Ups, 10-12 reps x 3 sets, rest 1 minute between sets.
C. For Time of the following:
200 Meter Run
10 DB Push Press
20 Box Jumps
200 Meter Run
10 DB Push Press
20 Box Jumps
200 Meter Run
B. Fitness Phase
Single Leg/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. Barbell Back Rack Step-Ups @ 20×1, 5 reps/each leg(Men @ 16 inches/Women @ 12 inches) x 3 sets, rest 1 minute between sets.
If have to do Dumbbell Step-Ups, this is fine as well for same rep scheme
A2. DB Pause Bench Press @ 22×2, 7-9 reps x 3 sets, rest 1 minute between sets.
Compare to 8-10 reps on June 5th, 2015
A3. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
+
B. AMRAP 12 Minutes of the following:
10 Push-Ups
20 Cal Row
10 Kettlebell Swings @ 53/35 lbs
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. Split Jerk, work to a heavy single, no maxes, hit under 5% of what you did on Friday, June 5th, 2015, no more than 7 sets.
B. Power Clean, 2 reps touch n go @ 75% x 5 sets, rest 1-2 minutes between sets.
C1. Romanian Deadlifts, 4 reps x 4 sets, rest 0 seconds, right into next movement.
C2. Back Extensions, 12 reps x 4 sets, rest 1 minute between sets.
C3. Strict Handstand Push-Ups, 4.3.2.1 x 4 sets, rest 1 minute between sets.
People can increase height of the handstand push-ups to 45 lbs plates for men(Blue Plates)+ 25 lbs plates for women(Green Plates)
+
D. AMRAP 12 Minutes of the following:
15 Cal Row
9 Toes to Bar
3 Squat Cleans @ 225 lbs/140 lbs, 185 lbs/105 lbs
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