*Winners of the Vagabond No Grain Challenge*
Female Team Winners
Meghan Derba Results
Weight Differential: 9 lbs
Waist Differential: 1.5 inches
3 Rep Max Front Squat: 105 lbs to 125 lbs
Lactate Tester: 3:06 to 2:37
Aerobic Tester: 15:30 to 14:52
Erin Pasquantonio
Weighted Differential: 9 lbs
Waist Differential: 3 inches
3 Rep Max Front Squat: 110 lbs to 130 lbs
Lactate Tester: 6:30 to 5:18
Aerobic Tester: 17:58 to 17:26
Male Team Winners
Carlos Figueroa Junior
Weight Differential: 5 lbs
Waist Differential: 0 inches
3 Rep Front Squat Max: 205 lbs to 225 lbs
Lactate Tester: 3:43 to 3:09
Aerobic Tester: 18:40 to 18:12
William Borgeson
Weight Differential: 13 lbs
Waist Differential: 2 inches
3 Rep Front Squat Max: 235 lbs to 245 lbs
Lactate Tester: 4:08 to 3:40
Aerobic Tester: 19:27 to 15:15
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
A1. Deadlift, 7-9 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
A2. Scapula Push-Ups, 8-10 reps x 3 sets, rest 1 minute between sets.
Video will be posted
B1. Ring Row @ 22×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. DB External Rotations @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 2 Sets of the following:
Row 750 Meters @ 85%, rest 3 minutes and 30 seconds between sets.
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
A. Deadlift @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
B1. DB Powell Raises @ 20×1, 8 reps/each side x 3 sets, rest 45 seconds between sets
B2. Scapula Push-Ups, 10-12 reps x 3 sets, rest 45 seconds between sets.
C. On the Minute, Every Minute x 10 Minutes of:
Odd Minute: 8 DB Snatch Right Side
Even Minute: 8 DB Snatch Left Side
+
Right Into
+
On the Minute, Every Minute x 10 Minutes of:
Odd Minute: 30 Seconds Airdyne @ 90%
Even Minute: 5-6 DB Heavy Bench Press
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. Snatch below knee, 2 reps x 5 sets, rest as needed between sets.
65%-70% of your best snatch-Power
B. Snatch Deadlift @105% 3 reps x 5 sets, rest as needed between sets.
C. Front Squat Moderate of the following:
70% x 3 reps @ 20×1
70% x 3 reps @ 20×1
75% x 3 reps @ 20×1
75% x 3 reps @ 20×1
80% x 3 reps @ 20×1
+
Rest 3 Hours
+
PM Session
4 Sets of the following:
100 Double Unders
15 Power Snatches @ 75/45 lbs
8 Strict Handstand Push-Ups
500 Meter Row
Rest 4-5 minutes between sets
Switch order every set
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