*Pat Padgett Benefit Workout on Saturday, September 13th at Vagabond*
Save the date for Saturday September 13th at 9:00 AM for a benefit workout to raise funds and awareness for Pat Padgett- close friend of Kevin O’Malley- who is undergoing extensive cancer treatment. We are asking members to bring a $20 donation for the PR For Pat Fund to help with his medical bills and related expenses.
Words from Pat:
As I lay in my bed about to fall asleep with nothing standing in between me and this life changing surgery, I can’t help but be thankful. Already thankful for the unbelievable support I’ve received from family, friends, acquaintances, friends of friends, and even strangers. I have appreciated everything from a simple text saying “good luck pat” to a monitory donation, to someone just wanting to spend time with me no matter how much time and no matter how inconvenient it may have been for that person. I am truly in awe of how many great GREAT people im surrounded by in my life. I feel like the best way to repay you all is to make sure my head is high, I am constantly moving forward never ready to give up or even give an inch to this cancer. I’m going to fight so hard that it will have no chance but to be expelled from my body running for this hills only to tell all of it’s cancer friends that I was the wrong guy to mess with, because you mess with me, you mess with all of us. We will be in this together until we get to the other side and celebrate with moment upon moment of glory.
Thank you all.
*Vagabond Olympic Lifting Class on Monday, August 4th, 2014 @ 6:35 pm. CLICK HERE FOR WORKOUT.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the Dynamic Prep
hips, ankles, etc..
+
3-5 Minutes of the following:
Row 100 Meters
5 Face Pulls
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. High Bar Back Squat @ 30×1, 60% x 5 reps x 3 sets, rest 90 seconds.
Get percentage numbers from July 21st, 2014
Those who cannot double leg squat, can perform DB Reverse Box Step Ups
A2. Strict Pronated Pull-Ups @ 20×1, 4.4.4 x 3 sets, rest 90 seconds.
B. 4 Sets of the following @ moderate effort:
Run 200 Meters
20 Goblet Squats
Run 200 Meters
10 Burpees
Rest 1 minute between sets
B. Fitness Phase
Oly Intense + Squat Intense Eccentric/Iso +Upper Body Push + AMRAP % High
A. Snatch Grip Deadlift(+2 rep) + Snatch(+1 rep) x 5 sets, rest 2 minutes between sets. Build up in weight for each set.
B. Front Squat @ 30×1, 4-6 reps @ 78%-80% x 3 sets, rest 2 minutes between sets.
C. 3 Sets of the following @ high effort: 70% first round/80%/90% last round(Courtesy of Milford)
200 m Run
20 DB Power Snatch @ heavier weight than usual for client
200 m Run
Rest 3 minutes between rounds
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Snatch @ 70%-80%, 1 rep from above knee + 1 rep from ground x 3 sets, rest as needed between sets.
B. High Bar Back Squat @ 90% @ 20×1, 1 reps x 6 sets, rest 2-3 minutes between sets.
C. Front Squat @ 68%, 2 reps x 6 sets, rest 90 seconds between sets.
D1. AMRAP Strict Pronated, Supinated or Variant Grip Pull-Ups x 25 seconds x 4 sets, rest 1 minute
D2. AMRAP Hand Release Push-Ups x 45 seconds x 4 sets, rest 1:30 between sets.
D3. 1 Legless Rope Climb, 2 Rope Climbs Use Legs x 4 sets, rest 3 minutes between sets.
Post Comments to Group Page.