Monday, September 1, 2014

Patao Strength & Conditioning

Raw Fitness Maui is now Patao Strength & Conditioning. 

Please go to www.pataostrength.com for further programming.

Thursday, August 28, 2014

Friday 8/29/14

A.
3 sets of:
Deadlift x 6-8 reps @2011
Rest 0:90
push-ups x max reps
Rest 0:90
**If you can perform more than 20 reps of perfect form push-ups, then add resistance.

B.
5 rounds for time of:
5 power cleans (135/95)
10 over-the-bar burpees

Tuesday, August 26, 2014

Wednesday 8/27/14

A. 3 sets not for time:
Handstand holds x 30-45 sec.
Rest 60 sec.
L-sit x 45 sec.

B. For time:
40 double unders
20 walking lunges
10 handstand push-ups
Run 400 meters
10 handstand push-ups
20 walking lunges
40 double unders

Monday, August 25, 2014

Tuesday 8/26/14

**The gym will be closed this weekend due to gym renovations**


A. 4 sets:
Front squat x 3-5 reps @ 21X1
Rest 2-3 minutes - working on lower body mobility during rest periods.

B. AMRAP in 6:00
5 pull-ups
7 push-ups
9 sit-ups

Sunday, August 24, 2014

Monday 8/25/14

A. 5 sets of:
Snatch x 1.1.1 (rest 10 seconds between singles)
Rest 2:00 between sets

B. 3 rounds for time:
Run 400m
30 Kettle bell swings
100m walk with kettle bell carried in rack position, switch rack position at 50m