"Pat Padgett Fundraiser Workout on September 13th"(8.19.2014)

*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://www.giveforward.com/fundraiser/1cy4/pr-for-pat

This is sure to be a memorable day- please join this event!

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
row x 100 meter
turkish get up x 1 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-6 Weeks: Start August 19th
5 Sets of the following:
30 Seconds of Burpees
rest 30 seconds
30 Seconds of Up and Back Jog in Parking Lot
rest 30 seconds
30 Seconds of Goblet Squats or Wall Balls
rest 30 seconds
+
Rest 5 minutes
+
8 Minutes of the following:
Row 150 Meters
8 DB Push Press
B. Fitness Phase
Maximum Aerobic Power Sessions(Decrease Every Week-10-9-8-7-6-5)
4 Sets of the following:
Run 400 Meters
15 Goblet Squats @ 53/35 lbs, 44/26 lbs
15 Hand Release Push-Ups
15 Box Jumps
Rest 4 minutes between sets
Keep track of each round and make note of each round
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A Clean Pull @ 105%, 5 reps x 3 sets, rest as needed between sets.
B. Split Jerk Cluster, 81%, 1.1.1 x 5 sets, rest as needed between sets.
C1. Strict Press, 2-3 reps x 5 sets, rest 1:30 between sets.
Compare to August 5th
C2. Clean Deadlift @ 110% Cluster, 1.1.1.1.1 x 5 sets, rest 10 seconds/rest 1:30 between sets.
D. Row 1000 Meters @ 80%
+
Rest 6 Minutes
+
3 Sets of the following:
5 Clean and Jerks @ 185 lbs/135 lbs, 165 lbs/115 lbs
8-10 Strict Handstand Push-Ups
15 Step Down Box Jumps @ 30/24 inches
+
Rest 6 Minutes
+
Row 1000 Meters @ 80%
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