Finally the Raiders Win and Legs Day

It is amazing to me that people earn money trying to tell us how games are going to go in the NFL. The Kansas City Chiefs (who beat the hell out of the New England Patriots...) went in to face the 0-10 Oakland Raiders and lost. There is so much parity within this sport that it cracks me up when "NFL insiders" decide who is going to win or lose from week to week.

My favorite part of the game was when the Raiders sacked Alex Smith, thought they had won the game with 30 seconds still on the clock. The Raiders had to burn a timeout because they were celebrating in the Chiefs' backfield and were offsides as the Chiefs went to snap the ball on another play, stopping the clock. Even when on the verge of victory the Raiders tried to shoot themselves in the foot.

Today's quote is from Jim Otto:

"If something is said about the Raiders, I'm ready to go to war."

Workout: Legs
Morning Session:
Warm-Up:
100m High Leg Kick
100m High Knee March
Squat Jumps, 20 repetitions
Weight Training:
Weighted Step-Ups, 3 sets of 8-10 repetitions
(Primary muscles worked: Gluteus maximus, rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked:  Rectus femoris)
25m Side Step with Resistance Band (I have been calling these crab walks... really they are a side step), 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Evening Session:
Warm-Up:
Step-Ups, 30 repetitions
Weight Training:
Back Squats with Chains, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff-Leg Deadlifts, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Palmaris longus, flexor carpi ulnaris, flexor carpi radialis)

Have a Great Day!!