*Pat Padgett Workout Fundraiser to Help Fight Cancer*
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.
You can read all about Pat’s story here: https://
This is sure to be a memorable day- please join this event!
*Vagabond Yoga Class on Wednesday, September 10th @ 7:35 pm*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Core + Upper Body Push/Upper Body Pull/Core
A. On the Minute, Every Minute x 12 minutes of the following for:
Odd Minutes: 4-6 DB Incline Bench Press w/45 lbs plate underneath
Even Minutes: 30 Second Plank Hold
+
Rest 3 Minutes
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Row 1000 Meters @ 80%
+
Rest 3 Minutes
+
B. On the Minute, Every Minute x 12 minutes of the following for:
Odd Minutes: 4-6 DB Seated Press Heavy @ 20×1
Even Minutes: 20 Second Hollow Hold
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press /PC+ Single Arm/Carry KB or DB
A1. Weighted Supinated Pull-Up, 3 reps, 2 reps, 3 reps, 2 reps, rest 1:30 between sets.
A2. DB Zotman Curls @ 30×1, 10-12 reps x 4 sets, rest 1:30 between sets.
B1. DB Seated Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Romanian Deadlift @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
C1. DB Standing Single Arm Press @ 22×1, 6/each arm heavy x 3 sets, rest 1 minute between sets.
C2. Hollow Holds x 20 seconds, rest 10 seconds, Hollow Holds x 20 seconds x 3 sets, rest 1 minute between sets.
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. Hip Snatch, 5 reps x 4 sets, rest 2 minutes between sets.
Weight will be decreased on this because of movement
B. Snatch Pull @ 90%, on the minute, every minute x 8 minutes x 1.1 cluster.
C. Front Squat Moderate of the following:
60% x 4 reps @ 22×1
65% x 4 reps @ 22×1
70% x 4 reps @ 22×1
60% x 4 reps @ 22×1
+
Rest 3 Hours
+
PM Session
D. 4 Sets of the following @ Aerobic Effort of:
Run 400 Meters
12 Kipping Handstand Push-Ups
10 Overhead Squats @ 115 lbs/80 lbs
50 Double Unders
5 Muscle-Ups
Run 400 Meters
Rest 5-6 Minutes between sets
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