"Second Annual Benefit for Pat P + Vagabond Olympic Lifting @ 6:35 pm"(8.24.2015)

*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.

*Vagabond Olympic Lifting Class on Monday, August 24th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

PR FOR PAT

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
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
A1. Front Squat of the following, rest 45 seconds between sets.
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
3 reps @ 85%
A2. Back Extensions, 10-12 reps @ 31×2 x 4 sets, rest 45 seconds between sets.
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B. On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Airdyne or Assault @ High Effort
Even: 12 Burpees
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Rest 1 Minute
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On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Box Jump or Step-Ups
Even: 30 Second 20 Meter Shuttle Run
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
A1. Strict Press Barbell, 3 reps touch n go reps x 4 sets, rest 1 minute between sets.
A2. Strict Weighted Mix Grip Pull-Up Cluster, 3.2.1 x 3 sets, rest 1 minute between sets.
People can scale to Negative Pull-Ups, 3-4 reps or Dead Hang Holds x 30 seconds
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B. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 30 Second Row
Even Minute: 8 Power Snatches Unbroken @ 115/75 lbs, 95/65 lbs, 85/55 lbs
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Rest 1 Minute
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On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 30 Second Lateral Burpees
Even Minute: 30 Second Kettlebell Swings
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Power Snatch(1 rep) + Squat Snatch( 1+1 reps) @ 78% of Power Snatch x 4 sets, , rest as needed.
B. Front Squat, 80% x 4 reps x 3 sets, 85% x 4 reps x 2 sets, rest as needed between sets.
C. Split Jerk, 80% x 1.1.1 Cluster x 2 sets, 82% x 1.1 Cluster x 2 sets, rest as needed.
D. Clean Pull, 98% x 3 reps x 4 sets, rest as needed.
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E. AMRAP 16 Minutes of the following:
50 Double Unders
8 Target Burpees-Shoulders + Hips Fully Extended
8 Box Jump Overs @ 24/20 inches
15 Cal Row
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F. On the Minute, Every Minute x 8 Minutes:
3 Overhead Squats @ 100% Bodyweight for Men/80% Bodyweight for Women
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