"This Weekend, Saturday, September 19th, Pat P Benefit Workout"(9.15.2015)

*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.

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:
90 Degree Quad Stretch
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 3-5 reps x 3 sets, rest 1 minute between sets.
Look at 1 rep max of July 29th, 2015
A2. Weighted Back Extensions, 10 reps x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
Row 500 Meters
21 Kettlebell Swings-American or Russian
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A. Hang Power Snatch, 5 reps, 4 reps, 3 reps, 2 reps, rest as needed between sets.
Work to a heavy set of 2
B1. DB Floor Press, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Back Extensions, 10 reps x 3 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
Run 400 Meters
10 Clean and Jerks @ 115/75 lbs, 95/65 lbs
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Mid Thigh Clean(Power or Squat), 73% x 3 reps x 2 sets, 73% x 2 reps x 3 sets
B. Muscle Snatch, 70% x 5 reps, 75% x 3 reps x 2 sets, 78% x 3 reps
C. Push Press, 85% x 4 reps x 2 sets, 87% x 3 reps x 3 sets, rest as needed.
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D. 5 Rounds of the following:
6 Thrusters @ 145/105 lbs
3 Muscle-Ups
6 Power Cleans @ 145/105 lbs
400 Meter Run
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