"Vagabond Yoga Class + Pat Padgett Benefit Fundraiser"(9.3.2014)

*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!

*Vagabond Yoga Class on Wednesday, September 3rd @ 7:35 pm*


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
Press Intense/Upper Body Pull/Core + Upper Body Push/Upper Body Pull/Core
A1. Close Grip Bench Press @ 30×1, 2 reps, 1 rep, 2 reps, 1 rep, rest 1:30 between sets.
Compare to August 20th, 2014
A2. Strict Pronated Pull-Ups, 6-10 reps x 4 sets, rest 1:30 between sets.
People Can Scale to the Following of Negative Pronated Pull-Ups, 3-4 reps or Ring Rows, 8-10 reps
A3. Side Bridges, 15 seconds./each side x 4 sets, rest 1:30 between sets.
B1. One Arm DB Standing Press @ 33×1, 6/each side x 3 sets, rest 1:30 between sets.
B2. DB Tripod Bent Over Row @ 33×1, 8/each side x 3 sets, rest 1:30 between sets.
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Single Arm/Carry KB or DB
A1. Weighted Pronated Pull-Up, 3 reps, 2 reps, 3 reps, 2 reps, rest 1:30 between sets.
A2. DB Zotman Curls @ 30×1, 10-12 reps x 4 sets, rest 1:30 between sets.
B1. Strict Ring Dip or Bar Dip 7 reps x 3 sets @ 22×1, rest 1:30 between sets.
If you cannot perform press out, then just do 5 seconds down, and 5 second hold in bottom for 4-5 reps x 3 sets.
B2. DB Tricep Bench Extensions @ 33×1, 8-10 reps x 3 sets, rest 1:30 between sets.
C1. DB Single Arm Seated Press @ 22×1, 8/each arm heavy x 3 sets, rest 1:30 between sets.
C2. KB or DB Farmer’s Walk, 100 Meters x 3 sets heavy x 3 sets, rest 1:30 between sets.
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
A. Snatch Grip Deadlift(pause @ above knee for 2 seconds) @ 75% of Snatch x 5 reps x 3 sets, rest 2 minutes between sets.
B. Snatch Pull @ 100%, 1.1.1 x 4 sets, rest 2 minutes between sets.
C. Front Squat Moderate of the following:
55% x 5 reps @ 22×1
60% x 5 reps @ 22×1
65% x 5 reps @ 22×1
D. 5 Sets of the following @ 75% intensity level: Keep Consistent:
Run 200 Meters
50 Double Unders
20 Wall Balls
Run 200 Meters
10 Chest to Bar Pull-Ups
20 Calories on Airdyne/14 Calories on Assault Bike
Rest 4-5 minutes between sets
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