Friday Lifting to a Saturday Rest Day

I have made the ingenious move (that is sarcasm...) away from lifting on Saturdays. I was lifting on Saturdays and resting Fridays but as my Sunday training runs have gotten longer and longer, lifting Fridays and resting on Saturdays just made more sense. I tried to run over two hours after squatting one Saturday morning and it felt like my legs were made of lead.

Today we were able to get out the door with the family and four dogs and go for a hike over at Stringer's Ridge. We made it for a 2.5 mile dog walk before the freezing rain started flying. Now all of the tired dogs are crashed out around the house and we are watching college football.

Friday Weight Training:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 2 repetitions each at 60%, 70%, 80% and 85%
Clean and Jerk, 2 repetitions each at 60%, 70%, 80% and 85%
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Front Squat, 4 repetitions at 75%
Alternating Behind the Neck and Front Rack Push Press, 4 repetitions
Abdominal Work and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day and Happy New Year!!

Quick Post

Just got my Thursday marathon training in. We have family visiting for the holidays so I am going to make this quick.

Marathon Training:

Run, one and a half hours

Mobility:

Hamstring Stretch

Quadriceps Stretch

Have a Great Day!!

RIP Leia Organa, Good Riddance to 2016 and the Workout

Overall, 2016 was a great year. We got started in the amazing town of Chattanooga, we have a wonderful little house and we brought a great new little dog into our family. However, I feel like 2016 is trying to kill off my childhood and adolescence!! David Bowie, Prince, Carrie Fisher, and now George Michael?! I am ready for 2017 to come along and hit the reset button.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Clean from the Hip, 4 sets of 3 repetitions at 80% of 1-RM
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Back Squat, 4 repetitions at 80% of 1-RM
Bent Over Barbell Row, 5 repetitions

Power Snatch from the Block, 4 set of 2 repetitions at 75%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Snatch Pull, 2 repetitions at 95% of 1-RM
Dumbbell Incline Press, 3 repetitions

AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Rare Day with the Whole Family and the Upper Body EMOM

Today was a day without an alarm clock! we were able to sleep in until Biscuit decided that he had had enough of this sleeping thing and started making sure we knew he was awake!! We got good dog walking in, cleaned the gutters and straightened up the backyard. We will have family coming to visit soon... two more people and two Labradors!! We will see how our little house holds up!

Today I did another upper body workout to give my legs a break after the long run yesterday.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Every Minute on the Minute: Perform one set of each of the following exercises, every minute on the minute. Three sets of each exercise total.
Bench Press, 10 repetitions
Bent Over Barbell Row, Supine Grip, 10 repetitions
Seated Barbell Overhead Press, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

Marathon Training in the Christmas Fog!!

I had a great run today along the Chattanooga Riverwalk Park. It was a wonderfully warm morning in the high 50's and there was a thick fog along the Tennessee River. It makes a lot of sense why so many Scots-Irish settled in this area.... it felt like I was running in the Highlands!!

Marathon Training:
Run, 2 hours and 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day and a Merry Christmas!!

I Survived and the Workout

I have officially made it through "The Peak Season" at UPS and will now celebrate with three straight days with at least eight hours of sleep!! It was also a great day for some Olympic lifting!!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Snatch from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Front Squat, 72% 5 repetitions
Strict No Kip Pull-Up, 7 repetitions
Power Clean from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Clean Pull, 90% 3 repetitions
Seated Barbell Shoulder Press, 5 repetitions

Have a Great Day!!

Beautiful Day for a Run

It was gorgeous here today here in Chattanooga!! Great day for a run!

Marathon Training:
Run, 1.5 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Being a Movie Critic and the Workout

We went to a matinee viewing of "Rogue One: A Star Wars Story" today. I grew up in the late seventies to eighties so the Star Wars movies have been a huge part of my life. Rogue One was quite good in my opinion. The story line was very good... I would have liked a bit more of Forest Whitaker... but what I liked most was that they kept a style that was very similar to the original Episode IV movie. I will say two thumbs up from me!!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Clean from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Back Squat, 72% 6 repetitions
Bent Over Barbell Row, 8 repetitions
Power Snatch from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Snatch Pull, 90% 3 repetitions
Bench Press, 5 repetitions

Have a Great Day!!

When You Want The Most Strength Training Bang for Your Workout Buck....

Squat. After working from midnight to 7:30am I spent a good chunk of the day resting. I did however want to get a workout in tonight and focused on the big three: squat, deadlift, and bench press. Time was at a premium.... and if I only have time for one strength training exercise it will always be the squat. Tonight it was the front squat.

Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Front Squat, 3 sets of 10 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Weather is Wearing Out My Rowing Machine?!

Brutal winter weather here this morning... there was no way I was running today. Hopped on the rowing machine prior to working in the gym this afternoon.

Workout:
Row, 10,000 meters
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Friday Afternoon Workout and a Saturday Rest Day

Last night I went into the gym and did my Olympic lifting. It was nice because the facility was practically empty but the best part is that I can take Saturday off completely! It works out well for a couple of reasons: 1) I was able to sleep in without setting an alarm and it wasn't until our little Blue Heeler Biscuit heard me moving around that I had to wake up. 2) Doing squats on Friday gives my legs a whole day to recover before I run 15+ miles on Sunday?! Huge.

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch, 6 repetitions at 75%, 3 repetitions at 80%, 2 repetitions at 85%
Clean and Jerk, 8 repetitions at 75%, 3 repetitions at 80%, 9 repetitions at 85%
Back Squat, 4 sets of 8 repetitions at 68%
Alternating Front and Behind the Neck Push Press, 4 sets of 6 repetitions
GHD Sit-Up, 20 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

RIP Craig Sager and Cold Weather Equals Rowing

Pretty bummed with the passing of NBA sideline reporting legend Craig Sager. Sager was charismatic, fun, a fashion icon, but above all else a professional. You know you are a good reporter when you get Popovich to actually answer a question?!

I worked this morning and came home to temperatures in the 20s. The weather here in Chattanooga is nice enough regularly that I did not feel bad hunkering inside and rowing instead of running today.

Workout:
Row, 5000m
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!! 

Quick Workout Post after Being Knocked Out by Eggnog!!

I got derailed today by day drinking eggnog after working from 2:00am-9:30am. Drank some and passed right out! Ha!! So I ended up Olympic lifting in the garage gym this evening!

Warm-Up:
Jump Rope, 100 skips
Weight Training:
Snatch, 5 sets of 3 repetitions at 70% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 70% of 1-RM
Front Squat, 5 sets of 5 repetitions at 50% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Resting the Legs and Upper Body Workout

After yesterday's run and then nine hours on my feet I am going to give my legs a day off. Today will just be a focus on upper body and sleeping before my 2:05 am work start time.

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Upright Row, 3 sets of 10 repetitions
Standing Military Press, 3 sets of 10 repetitions
AbMat Butterfly Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Busy Sunday!

Long marathon training day, working at the gym and having to be at UPS at 10 pm?! Going to sleep right after this is posted.

Marathon Training:

Run, 2.5 hours

Mobility:

Quadriceps Stretch

Hamstring Stretch

Have a Great Day!!

Figuring Out One's Schedule and the Workout

I am a creature of habit and I had a great schedule going with my life and exercise. UPS's crazy peak season schedule has really messed with that schedule. Now a couple of weeks in, I think I have figured out that I just cannot get to the gym on Mondays. I will powerlift at home on Mondays. It is however reasonable for me to get into the gym on Wednesdays and on Saturdays. My Thursday and Sunday runs still seem doable. Work in progress.

On my rest day yesterday we were able to find what seems to be the perfect Christmas tree! I however have refused to decorate until the homemade egg nog is made. Stay tuned for updates.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 7 sets of 3 repetitions at 80% of 1-RM
Clean and Jerk, 6 sets of 4 repetitions at 80% of 1-RM
Back Squat, 4 sets of 8 repetitions at 65% of 1-RM
Alternating Push Press and Behind the Neck Push Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Post on a Nice Cold Day!

I am exhausted after work and running. Just going to say it was a great cold, clear day in Red Bank, Tennessee for a run!

Marathon Training:
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Back in the Gym, Back to Community

I have started to get used to my schedule at UPS during peak season and I was able to rest after work and get into Bridge City Strength and Performance to lift today. It is not that I have to go in to exercise.... I have all the equipment and space I need to exercise at home. What I value at Bridge City is the community of people that I have come to enjoy exercising with. Not only do I get support and coaching while lifting, I talk with people about their lives and how things are going for them. It is the place where I go to get away from other aspects of my life and spend time with nice people. Invaluable.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch, Start at 60% of 1-RM and work up to a one repetition maximum lift in 7 sets total.
Super Set: Perform each exercise in order to complete a set. Four sets total with no rest between exercises.
Front Squat, 5 repetitions at 60% of 1-RM
Strict, No Kip Pull-Up, 8 repetitions
Power Clean from the Block, 4 sets of 5 repetitions at 65% of 1-RM
Super Set: Perform each exercise in order to complete a set. Four sets total with no rest between exercises.
Clean Pull, 4 repetitions from 80%-90% of 1-RM
Standing Military Press, 8 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

What Can Brown Do For Me?! How About a Little Sleep?!

Had to show up at work at 11:00 pm on Sunday to load packages so the deliveries could head out on Monday morning. It is this simple: The trucks have to be loaded early in the morning so that they can get out for their deliveries. If there are more packages during the busiest season of the year, then the people that need to load those trucks have no choice but to come in earlier. The more packages that there are, the sooner we need to be there.

After working all night, I did a dumbbell workout at home to maximize my rest.

Warm-Up:
Row, 500m
Weight Training:
Dumbbell Chest Press, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Goblet Squat, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions with each side
Alternating Dumbbell Curl, 3 sets of 10 repetitions per side
Mobility:
Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Rainy Day Option

Forty degrees and raining.... not running today.

Workout:
Row, 5000m
Mobility:
Foam Roller Work
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Friday Rest and Saturday Back to Olympic Lifting

Yesterday was a wonderful day. It was a scheduled rest day from running and the gym and we decided to go to a movie, something we have not done for a long time. It is a rare thing for me to go to a movie and leave feeling like I have actually gotten my money's worth. We saw Fantastic Beasts and Where to Find Them and we loved it! Highly recommended by me, especially if you like Harry Potter. I am a fan of the Niffler.

Today I got back into the gym and got back to Olympic lifting a bit. It was good to be back.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75% 2 repetitions, 80%, 85%, 90%, 93%, 96%, 96%, 98% and 100% for 1 repetition each
Clean and Jerk, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75%, 80%, 85%, 90%, 93%, 96%, 98% and 100% for 1 repetition each
Front Squat, 70% of 1-RM 3 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch
Banded Shoulder Stretches

Have a Great Day!!

Running on a Beautiful Day!!

As I write this I am trying to keep from going face down onto my keyboard. A good date a work followed by a great run on an absolutely gorgeous day here in the Tennessee River Valley. I have decided that running in temperatures in the mid-50s is damn near perfect.

Marathon Training:
Run, Hour and a Half
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

When it Rains... Well...and a Workout

Tennessee has been suffering through a crazy drought and bad wildfires.... it has not rained significantly in over a month. That all changed last night. I was having to get up a little before 1:00 am to go to work at UPS but our cellphones went off with an alert about a possible tornado and that we should take shelter immediately. We ended up sleeping on the floor of the basement with our two little dogs curled up with us, frightened by the thunderstorm. Thankfully it seemed to be a false alarm. Still, throughout the day it full on DUMPED rain. In fact, Chattanooga got more rain in the last two days than we had from July 24th to November 27th?! Fortunately climate change is a hoax?! These weather extremes are TOTALLY normal?! Crazy.

I put in a solid eight hours at UPS loading boxes so the workout was quick but effective.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
Workout: Perform each exercise in order to complete a round. Three rounds total for time.
Kettlebell Weighted Lunge, 10 repetitions per leg
Seated Barbell Shoulder Press, 5 repetitions
Hand Release Push-Up, 10 repetitions
Strict No Kip Pull-Up, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Whew!! and the Big Three Workout

Eight hours of loading boxes destined for the Amazon fulfillment center here in Chattanooga will take a bit out of you. From just after midnight until 8:00am we packed 18 wheeler trailers full of holiday gifts.... everything from Gurgle Pots (I had to look that up...) to large gas grills. I was not too excited to get up and go into the gym so I stayed and lifted at home. When in doubt I just stick with the basics to get the most out of the workout: Squat, Bench Press and Deadlift.

Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Front Squat, 3 sets of 10 repetitions
Bench Press, 3 sets of 10 repetitions
Deadlift, 3 sets of 5 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Getting Up Sunday to be at Work Monday?!

And so "peak season" has begun at UPS. Today I will be getting up at 11:25pm to eat breakfast and get out the door to be at work by 12:15am on Monday. People need their stuff?! We will see what workouts are going to look like this week based on the work schedule.

Marathon Training:
Run, 2 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Just wanted to post a quick workout before calling it a day.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
PVC Trunk Twist, 20 repetitions
Weight Training:
Incline Dumbbell Press, 5 sets of 8-10 repetitions
Back Squat, 5 sets of 4-6 repetitions
Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions
Barbell Push Press, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

New Found Appreciation and a Rest Day!!

Today is a day away from the weights and running. Yesterday I posted what I was thankful for and I wrote that prior to dinner. Rebecca had to work at the hospital yesterday so the Thanksgiving meal was left to me. Now, there are only two of us so it seemed silly to roast an entire turkey and I also did not attempt a pie.... I bought a pumpkin pie. So the rest of the meal was made from scratch: a roasted chicken, stuffing, mashed potatoes, cranberry sauce, roasted asparagus and fresh whipped cream for the pie. I now have an even greater admiration for all the people in my life who have pulled off a great Thanksgiving meal solo. It took all of my mental ability to have everything prepared and warm at the same time so that when Rebecca got home we could eat. It all came together but it was certainly touch and go there for a little bit. Thanks grandma, Lynn and all of the amazing Marine cooks that have fed me over the years!!

Have a Great Day!!

Thanks.

I could list a whole lifetime of things that I am thankful for today, but I think I will just focus on the latest things over the past year. I am very thankful for my little family and especially the addition of our second Australian Cattle Dog, "Biscuit". I am very thankful for the house that we ended up buying.... it really is a perfect home for us and I say out loud every day how lucky we were to have found it. Finally, I am thankful for the community that we landed in here in Chattanooga. It is a wonderful place to live and we have found good friends, neighbors and co-workers.

Marathon Training:
Run, hour and a half
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Chattanooga Mending and the Workout

Chattanooga is still recovering from a tragedy that occurred on Monday. A school bus with thirty-five elementary school children on board rolled over killing five children and leaving many injured in the hospital. Immediately after the accident,  the line at Blood Assurance downtown to donate blood was out the door and around the corner of the building. I cannot imagine the pain of the five families who have lost their children.... but I am confident the City of Chattanooga will do all it can to support them in their time of need.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training: Powerlifting Day!!
Front Squat, 5 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Seated Shoulder Press, 5 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Crud is on the Run and the Workout

I woke at 1:55am to get ready for work and felt a hell of a lot better than I expected. Resting on Sunday and not running was a good move. I was ready to get to work and I was able to get into the gym and lift today. I am hoping that Thursday will include a 10 mile run. My mental attitude was also given a boost with the Redskins putting a whooping on the Packers who eliminated the Skins from the playoffs last year. Now all we will need is a Thanksgiving day miracle against the Cowboys who look like they are on their way to the Superbowl?!

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 80% of 1-RM 5 sets of 2 repetitions
Snatch Pull, 2 repetitions of each: 90%, 95%, 100% and 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 85% of 1-RM, 1 set of 5 repetitions at 60% of 1-RM
Power Clean, 5 sets of 2 repetitions at 70% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Crud

I woke up this morning with what I call "The Crud": sore throat, clogged head, running nose. I punted on my run and stuck to a few other options. We walked the dogs a couple of miles, prepped our garden plot for the spring by turning the soil and adding dead leaves and cow manure and went in and cleaned the gym. That seemed like enough. The good news is that it was a smoke free day here... the first in a long time. Hopefully I will be feeling up for a Thanksgiving Day marathon training!!

Have a Great Day!!

Friday Rest Day, Saturday Weightlifting and Gardening?!

I enjoyed a very nice day away from exercise yesterday and today I went to the gym to lift. Once I got back from the gym we had a day off together with both humans and canines in the same place! Weird. We wrapped up the day with starting to prepare a garden plot for next spring. Tomorrow the cow manure goes down!! The big question is how to keep the dogs from rolling around in it?!

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75% 2 repetitions, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Clean and Jerk, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75%, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Front Squat, 73% of 1-RM 3 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch
Banded Shoulder Stretches

Have a Great Day!!

Smoke Induced Cross Training

Today would have been my regularly scheduled short running day as part of my marathon training. However, some ass hat arsonist has made that not such a good idea. As you may know, we in the southeast have been dealing with a lot of smoke from wildfires burning in the region. We have had significant drought conditions for a long time as well... I can't remember the last time it rained?! Add to that some idiot lighting fires and you will have to find me in my basement on my Concept2 rowing machine!!

Workout:
Row, 5000m
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great and Hopefully Smoke-Free Day!!

Just a Quick Workout Post

Just a bit tired today so I am going to post the workout today and get myself to bed...

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Clean from the Block, 75% of 1-RM 6 sets of 2 repetitions
Clean Pull, 4 sets of 2 repetitions 90%, 95%, 100% and 105% of 1-RM
Front Squat, 3 sets of 3 repetitions at 83% of 1-RM, 1 set of 3 repetitions at 60% of 1-RM
Power Snatch, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Rest in Peace Gwen and the Workout

I have to say that I was pretty devastated to hear that Gwen Ifill passed away today. For a very long time we have allowed Gwen and Judy into our home in the evening as part of the PBS Newshour. We will miss her... Gwen was fun, smart, and held people she interviewed accountable... but mostly Gwen was just down to Earth. I know that she died after battling cancer.... I sure hope that she passed peacefully.

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from the Block, 75% of 1-RM 6 sets of 2 repetitions
Snatch Pull, 90% of 1-RM 2 repetitions, 95% of 1-RM 2 repetitions, 100% of 1-RM 2 repetitions, 105% of 1-RM 2 repetitions
Back Squat, 83% of 1-RM 3 sets of 5 repetitions, 60% of 1-RM 1 sets of 5 repetitions
Power Clean, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Southeast Wildfires and Marathon Training

It probably wasn't the best idea to run today, but I knocked it out anyway. There are a number of wildfires burning in the southeast and Chattanooga has been under a smoky haze for the better part of a week now. I felt like I was training for the Beijing Olympics?!

Marathon Training:
Run, 2 hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Veterans' Day and the Workout

Yesterday was a beautiful day though a bit hazy from fires burning here in the southeast. It was also Veterans' Day and while at work at UPS a lot of people came into the trailer where I was working and they thanked me for my service to the country. It was very thoughtful and it was also really nice to have a full rest day.

I had to get to the gym early this morning to get my workout in so that I could be home when Rebecca came home from her overnight shift in the ER. It all worked out perfectly and then I could get out and take care of all the weekly chores while she got some well deserved sleep.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 80% of 1-RM 3 sets of 2 repetitions
Clean & Jerk, 80% of 1-RM 3 sets of 2 repetitions
Front Squat, 70% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Marathon Training and Happy Birthday, Jarheads!

Today is the 241st birthday of the United States Marine Corps. The Marines changed my life and put me on the path that I still follow today. I think the Marines do an outstanding job of giving young people a lot of direction and responsibility... whether they want it or not!! Happy Birthday, Devil Dogs!

Marathon Training:
Run, one and a half hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!! Semper Fidelis!

Not Really a Rest Day on Super Tuesday and the Workout Today

I think that it would have been interesting to watch the faces of the Clinton campaign like a time lapse, slow motion train wreck stare as they watched the Electoral College map fill in. It was amazing how badly the "professional pollsters" screwed up this election. I cannot remember, in my life time a bigger screw up in an election?! I am quite certain that the only person more stunned than Clinton was Trump. Well, with control of the House, Senate and White House it is time for Republicans to put up or shut-up. Getting elected is one thing, governing is another. I am hoping that Americans can all say that for the good of the country, I wish Trump success.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 15 repetitions
Clean from the Block, 70% of 1-RM 3 sets of 3 repetitions
Clean Pull, 95% of 1-RM 3 sets of 3 repetitions
Front Squat, 80% of 1-RM 5 sets of 3 repetitions
Power Snatch, 65% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Stay in America or Move to Canada?! Decisions, decisions....

Well, tomorrow we will (hopefully...) find out who the next President of the United States will be. I have voted early here in Hamilton County, Tennessee so all I have to do is sit back and watch the results come in. This is the first time that I can say that I have no earthly idea what will happen in this country on Wednesday after the dust settles.... It doesn't matter whether it is Hillary or Trump that wins... there is going to be an uproar I think. Fortunately we have lots of good friends up in Canada.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 70% of 1-RM 3 sets of 3 repetitions
Snatch Pull, 100% of 1-RM 3 sets of 3 repetitions
Back Squat, 80% of 1-RM 5 sets of 5 repetitions
Power Clean, 60% of 1-RM 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Big Frog is Killing Me and the Run

On Thursday or Friday of each week I run for an hour and a half. Two weeks in a row now I have run down Dayton Boulevard and passed the Big Frog Brewery when they have had their tap room open. Last week they had a barbecue truck out front and this week they had an artisan pizza truck out there. I run by them after about 4 miles and the food just smells terrific!! We are going to have to swing in there and give'em a try!

Marathon Training:
Run, 2 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

Sleeping In Saturday and the Workout

I was able to sleep in today and ended up getting a solid eight hours sleep before heading into the gym. Tonight we will also get the extra hour of sleep with the clock change. With that time change it will also remain darker and cooler much longer which is good for old Irish guys that are running long distances!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
GHD Sit-Up, 15 repetitions
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Best Baseball Game Ever, Thursday Night Football and a Rest Day!!

The Chicago Cubs finally won the World Series and it was by far the best baseball game I have seen in recent memory.... if not ever. It was really nice to see such a great sporting event to help me get through Thursday Night Football. What a horrible idea?! The players clearly do not have enough time to recover physically before they play on Thursday and it makes the product on the field terrible. Add to that the NFL's other "brilliant idea": Color Rush Uniforms(?!) and it really is a disaster.

Today I rested since tomorrow will be a bit cooler weather-wise. The cooler weather makes marathon training much more pleasurable.

Have a Great Day!!

Rest Yesterday, Lift Today

We survived the first all family hands on deck 3:15am wake up the other day and today it seemed easier. Yesterday was a nice break to let the body rest from running and weight training but it was nice to get back to the gym this afternoon. I am definitely on dinner prep for the next month while residency focus is on the unpredictable schedule of the trauma rotation so I am trying to get to the gym earlier.

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Snatch from the Knee, 80% of 1-RM 4 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 93% of 1-RM 1 repetition
Wide Grip Supine Grip Bent Over Row, 6 repetitions
No Feet Clean, 80% of 1-RM 4 sets of 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 95% of 1-RM 2 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

Family Schedule Change and the Workout

Tomorrow as a family we are getting up at 3:25am. That is pretty normal for me working my morning shift at UPS. Tomorrow however, Rebecca starts her trauma shift in the ER. We will get through this as we always do but the life shift will be interesting. This is where I think we have an advantage being middle aged and going through residency versus being in our twenties. We have experienced some life, some hardship and we have come out the other side. That experience will get us through this rotation.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 80% of 1-RM 4 sets of 1 repetition of each,
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 93% of 1-RM 2 repetitions
Weighted Pull-Up +15 kgs., 5 repetitions
No Feet Snatch, 80% of 1-RM 4 sets of 1 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Snatch Pull with a Stall at the Knee, 100% of 1-RM 2 repetitions
Weighted Push-Up +50 kgs, 6 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Redskins in England and the Run

I finally get to see a Washington Redskins' game on TV instead of listening on the radio. All it took was for them to travel all the way to England to play the Bengals. The offense looked pretty good but once again the special teams and defense looked amazing.... ly bad.

I bumped the Sunday run up to two hours today. It want much better than last Thursday's run.... it may be the fact that it was 33 degrees cooler?

Workout:
Run, 2 hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Cubs' Fans and The Workout

The Cubs have fallen behind in the World Series after dropping Game 3 to the Indians 1-0. Now it is a best of seven series and the series is only 2-1 in favor of Cleveland. But, after 108 years Cubs fans are starting to feel the sense of impending doom. What were record high ticket prices took a downward turn after Chicago was shut out last night. Hang in there Cubbies!!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

TGIF and a Rest Day

I am very pleased to have made it to the weekend. It means and extra three hours of sleep each morning and time spent with my little family. It also gives my body time to recover: Rest and re-hydration.

Have a Great Day!!

Whew! and Tremont Tavern

I ran a bit out of gas today after work and was only able to get 8 miles in on the run. However, we did have a very nice date night at Tremont Tavern here in Chattanooga. Great burgers and a huge beer selection. I would recommend getting there early for dinner if you have more than two people in your party... the place fills up quickly!

Marathon Training:

Run, 8 miles

Mobility:

Hamstring Stretch

Quadriceps Stretch

Have a Great Day!!

World Series of Broken Dreams, a Rest Day, and a Workout

The World Series between the Cubs and Indians will inevitably crush a long suffering fan base. I don't think that the Indians actually believe they are cursed but the Cubs have the chance to exercise the infamous Curse of the Billy Goat, Unfortunately the goat's name was Murphy.

Yesterday I rested. And it was glorious.Today after a pretty tough day at work I had a good workout at the gym. It was one of those days that I debated whether I should go to the gym or not and decided that I needed to go. As always I was very glad that I went.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Snatch from the Knee, 60% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 1-RM 1 repetition, 70% of 1-RM 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 91% of 1-RM 2 repetitions
Supine Grip Bent Over Row, 8 repetitions
No Feet Clean, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 90% of 1-RM 3 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Day Off Checklist and the Workout

Had the day off from work but still ran around like a chicken with its head cut off today: Haircut, recycling, made some pulled pork for dinner, bought an extension ladder for cleaning gutters and got my flu shot. While waiting for my shot I sat down to the automatic blood pressure reading machine... despite being recently caffeinated and hustling into the pharmacy my readings were 120/73 with a heart rate of 63. I will take it and give credit to the marathon training!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 60% of 1-RM 1 repetition of each, 70% of 1-RM 1 repetition of each, Work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetition each
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 85% of 1-RM 3 repetitions
Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Snatch Pull with a Stall at the Knee, 95% of 1-RM 3 repetitions
Weighted Push-Up, 6 repetitions

Have a Great Day!!

Marathon Training and The 'Skins Beat Themselves

Hard to win in the NFL when you leave ten points on the field. Matt Jones turned over the ball while going into the Lions' end zone and normally reliable kicker Dustin Hopkins doinked a kick off the upright that made an audible "BONG" that I could hear while listening to the game on the radio. They did not deserve to win today.

Today the marathon training was pretty good. I was able to run 11.28 miles in one hour and 45 minutes. Admittedly that is not a blistering pace but it is an improvement and the marathon is not until March! Next Sunday the run will get bumped up 15 minutes to two hours.

Workout:
Run, one hour and 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Alaska to Florida and the Workout

We are very excited to have friends coming through on their way to Florida. Their journey began at NOLS Alaska in Palmer, Alaska and they are driving home to Florida. These sisters will be our first overnight house guests that are not family!

I had a great early morning lifting session and then we did a did a bunch of errands. We also participated in early voting here in Hamilton County followed by a celebration of our patriotic duty by getting one doughnut each at Judy Darling Doughnuts!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 89% 1 repetition, 95% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 70% 2 repetitions, 75% 2 repetitions, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!