"Schedule for the Weekend + Pat P Benefit Workout this Saturday"(9.17.2015)

A.*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.

B. *Vagabond Schedule for the Weekend of September 19th + September 20th*

1. Saturday, September 19th, 2015: 9:00 am Benefit Workout

2. Saturday, September 19th, 2015: 9:00 am to 12:00 pm Benefit

3. Sunday, September 20th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 20th, 2015: 10:00 am Vagabond Powerlifting Class

5. Sunday, September 20th, 2015: 8:00 am Vagabond Fall Circuit Session Week 1

ACNC

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
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 @ 80%
2 reps @ 82%
2 reps @ 85%
1 rep @ 95%
Get 1 Rep Max Numbers from Thursday, July 30th
A2. Ring Rows, 8 reps x 4 sets, rest 1 minute between sets.
People Can scale up by elevating feet or wearing weighted vest to increase difficulty
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B. AMRAP 5 Minutes of the following:
Row 150 Meters
10 Ball Slams or Box Jumps
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Rest 2 minutes
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AMRAP 5 Minutes of the following:
Run 100 Meters
15 Air Squats
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Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
Max Cal on Row
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Power Clean, 78-81% of 1RM, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. DB Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Powell Raises, 8/each side x 3 sets, rest 1 minute between sets.
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B. AMRAP 5 Minutes of the following:
Airdyne/Assault 25 Seconds
10 Burpees
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
Run 100 Meters
10 Wall Balls
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
Max Cal on 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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