"Pat Padgett Benefit Workout on Saturday, September 19th"(9.3.2015)

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

CLICK HERE TO READ ABOUT PAT’S STORY.

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.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
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.
4 reps @ 70%
3 reps @ 75%
3 reps @ 80%
2 reps @ 85%
Get 1 Rep Max Numbers from Thursday, July 30th
A2. DB Seated Press @ 30×1, 5 reps x 4 sets, rest 1 minute between sets.
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B. 8 Minutes of the following:
10 Box Jump-Overs or Step Box Overs
8 Burpees
100 Meter Run
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Rest 2 Minutes
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8 Minutes of the following:
30 Jump Rope Singles
5 Plank-Walk-Outs with 2 Second Pause @ Top
100 Meter Run
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Snatch Deadlift, 90-95% of 1RM Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. DB Tricep Extensions @ 31×1, 8 reps x 3 sets, rest 1 minute between sets.
A3. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
100 Meter Farmer’s Carry @ KB or DB
50 Wall Balls
30 Box Jumps
100 Meter Farmer’s Carry @ KB or DB
25 Wall Balls
15 Box Jumps
100 Meter Farmer’s Carry @ KB or DB
15 Wall Balls
10 Box Jumps
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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