"Coming Soon: Pat P Benefit Workout on Saturday, 19th @ 9:00 am"(9.10.2015)

*Pat P Benefit @ Vagabond on Saturday, September 19th @ 9:00 am*


We’re doing it again! We had a great benefit for Pat last year and let’s make it even bigger this year! Save the date for Saturday September 19th at 9:00 AM for a benefit workout to raise funds and awareness for Pat Padgett, close friend of Kevin O’Malley and others in the communinty, 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.

Jake L.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
90 Degree Quad Stretch
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A1. Deadlift of the following, rest 1 minute between sets.
3 reps @ 75%
3 reps @ 80%
2 reps @ 85%
2 reps @ 90%
Get 1 Rep Max Numbers from Thursday, July 30th
A2. DB Floor Press @ 30×1, 8 reps x 4 sets, rest 1 minute between sets.
B. For Time of the following:
30 Cal Row/24 Cal Row
21 Box Jumps or Step-Ups
20 Cal Row/16 Cal Row
15 Box Jumps or Step Ups
15 Cal Row/12 Cal Row
9 Box Jumps or Step Ups
9 Cal Row/6 Cal Row
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Clean Deadlift, 90-95% of 1RM Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. Hand Release Push-Ups, 8-12 reps @ 2 second hold @ top x 3 sets, rest 1 minute between sets.
People can scale up to Ring Push-Ups
People can scale down to Box Push-Ups
A3. DB External Rotations, 8/each side x 3 sets, rest 1 minute between sets.
B. For Time of the following:
Run 800 Meters or 3 Minute Airdyne/Assault
21 Kettlbell Swings
Run 600 Meters or 2 Minute Airdyne/Assault
15 Kettlebell Swings
Run 400 Meters or 90 Seconds Airdyne/Assault
9 Kettlebell Swings
Run 200 Meters or 1 Minute Airdyne/Assault
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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