"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!


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, 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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