Rest Day, Cleaning and See You in Tennessee!

No weights today. Just getting last minute cleaning done and then we head out early tomorrow morning for our new home. My best guess is that the earliest I will post again will be on June 5th or 6th. We will see!

Have a Great Week!

Last Workout in Arizona!

Today will mark the last workout while we live in Arizona. Tomorrow we will load up the cars and we will start heading to our new home in Chattanooga, Tennessee. It is all very exciting, its been mildly stressful and slightly terrifying as we send ourselves out into the world to a town we do not know. In the grand scheme of troubles in the world, ours are few and the things that are challenges to us are really just hiccups in life. We live a blessed life.

Warm-Up: Complete a 6 minute AMRAP of the following exercises: 
Push-Up, 10 repetitions
Jump Rope, 40 repetitions
20" Box Jump, 10 repetitions
PVC Passthrough, 20 repetitions
Workout: Complete three rounds for time.
800 Meter Run
Butterfly Sit-Up, 50 repetitions
Kettlebell Swing 32kg, 30 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Leg Lift

Have a Great Day!

The King is Waiting and the Workout

Cleveland did what was expected since opening day of the NBA season... they made it to the NBA Finals representing the Eastern Conference for the second year in a row. Honestly, I am surprised that they had any kind of issues with Toronto but I will tell you what.... if they thought the Raptors posed challenges, they better figure something out. The Warriors or Thunder are going to make the Raptors look like the local rec league team?!

Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Wraparound, 20 repetitions
Bicycle Crunch, 20 repetitions
Workout: Three rounds for time.
200m Run
Push-Up, 25 repetitions
Core Workout: 15 repetitions of each exercise in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

Memorial Day Weekend, the Final Pack-Up and the Workout

Memorial Day Weekend. It is easy to get wrapped up in things like I did today: "Oh crap. I have to close the bank account here in Arizona today because Monday is Memorial Day." For many Americans, Memorial Day is an inconvenience because things like the bank or post office will be closed on Monday. The reality is that we are still at war and there are still Americans dying, now fighting ISIS in Syria and Iraq along with the continued fight with the Taliban in Afghanistan. Just last month a Navy SEAL from Phoenix died as part of a quick reaction force in Syria as he waded into combat helping to extract other American military advisers. Special Warfare Operator 1st Class Charlie Keating IV died a hero at a time when it is easy to forget that there are military personnel out there risking their lives every day.

I am not sure what it is going to look like here Monday on Memorial Day for the workout. We are packing everything up for an early final departure to our new home in Chattanooga on Tuesday. This includes all of the workout equipment so I am going to dedicate today's workout to all of our brave men and women out there that are serving their country and especially in memory of those who have died in that service.

I am going to modify the "Whitten" Hero workout. Since I have sent the wall ball to Chattanooga already on our moving trailer I will replace the wall ball toss with thrusters with a pair of 20# dumbbells. The workout is named for Army Captain Dan Whitten. Whiiten, 28, of Grimes, Iowa, was assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC. Whitten died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm-Up: Three rounds at a warm-up pace.
400m Jog
Glute Bridge, 15 repetitions
Push-Up Plank Hold, 30 seconds
Butterfly Sit-Up, 20 repetitions
Workout: "Whitten" Five Rounds For Time.
Kettlebell Swing 32kg, 22 repetitions
24" Box Jump, 22 repetitions
400 Meter Run
Burpee, 22 repetitions
Dumbbell Thruster (20# Dumbbells), 22 repetitions
Cool-Down:
400m Walk

Have a Great Day!!

Quick Workout Post

I spent the day running around looking at furniture?! Just a quick workout post while I wrap my brain around how much furnishing a house costs?!

Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
Bicycle Crunch, 20 repetitions
Handstand Hold, 30 seconds
Workout: Five rounds for time.
Weighted Dip (Bodyweight+30#), 10 repetitions
Barbell Curl (45#), 15 repetitions
Barbell Front Raise (45#), 10 repetitions
Strict Overhead Press (45#), 20 repetitions
Diamond Push-Up, 20 repetitions
Core Workout: 15 repetitions of each exercise. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

Steph Curry Lovefest in Trouble and the Workout

I think that the basketball gods have decided that the Golden State Warriors deserve to get a metaphorical kick in the junk by the Oklahoma City Thunder after Draymond Green delivered not one, but TWO ACTUAL kicks to the junk of Steven Adams. After winning 73 games in the regular season it seemed that the Warriors could do no wrong.... then the shots to the crotch started flying. Basketball gods along with the insane athletic ability of Russell Westbrook and the crazy combination of height and handles that is Kevin Durant. Coach Billy Donovan looks like a genius but really... you have two of the top five basketball players in the NBA on the same team?!

Warm-Up: Four rounds for time.
400m Run
Butterfly Sit-Up, 25 repetitions
Workout: Complete each exercise in order to complete a round. Five rounds total for time.
Back Squat (45#), 30 repetitions
Weighted Calf Raise (45#), 30 repetitions
GHD, 15 repetitions
25m Dumbbell Weighted Walking Lunge (20# dumbbells)
25m Side Step with Band
Cool-Down:
400m Slow Jog
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Mobility:
Couch Stretch

Have a Great Day!!

GO TIGERS! and the Workout

There was an amazing story the other day on the Sportscenter with Scott Van Pelt that everyone should watch. I know that football is a dangerous sport. People get injured everyday and the head trauma that causes CTE is terrible. I get that. But, for the folks who wonder what good comes out of a sport like football... please watch this video about the Benton Harbor Tigers and their retired 74-year old coach. Elliot Uzelac showed up and showed these kids what it is like to have someone care about them. There is no Cinderella in this world, but you will not be disappointed and if you are like me, you will probably get a little choked up.

Warm-Up: Complete a 5 minute AMRAP of: 
Hand Release Push Up, 10 repetitions
Bicycle Crunch, 10 repetitions
PVC Wraparound, 20 repetition
Air Squat, 10 repetition
Workout: 10 Rounds For Time:
Push-Up, 10 repetitions
Hollow Rock, 10 repetitions
200 Meter Run
Cool-Down:
400m Walk
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-In
Leg Lift

Have a Great Day!!

Nobel PEACE Prize, Right? The Workout

Now, anyone that reads this knows that I like Obama. I think that he has been a good President. I think though that even Barack himself must wonder why the hell he was given the Nobel Peace Prize?! Really the committee screwed up. No U.S. President should be given the award for Peace. There are too many things that a U.S. President has to do that should block them from ever being considered?! How many other Nobel Laureates authorize drone strikes on people? I mean, don't get me wrong, I am sure that Mulah Mansour was a bad dude.... but Obama personally authorized that strike. Obama, who is also the Commander in Chief, is ultimately responsible for the gunship strike that mistakenly destroyed the Doctors Without Borders hospital in Afghanistan on October 3, 2015. That HAS to be the first time that one Nobel Laureate blew-up another Nobel Laureate?! This world is crazy.

Warm-Up: Complete a 5 minute AMRAP of: 
Jump Rope, 40 repetitions
Burpee, 5 repetitions
20" Box Jump, 10 repetitions
Butterfly Sit-Up, 10 repetitions
Workout: AMRAP 10 Minutes. Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.
Dumbbell Thruster (33# per dumbell)
Strict, No Kip Pull-Up
Cool-Down:
400m Walk
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

Quick Workout Post

Warm-Up: 6 minutes as many rounds as possible
20" Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
Walking Lunge, 10 repetitions per side
Strict No Kip Pull-Up, 5 repetitions
Workout: Perform 21 repetitions of each of the exercises below to complete a round. Then complete 15 repetitions of each for the second round and then complete 9 repetitions of each exercise for a third round. Complete the three rounds for time.
Kettlebell Swing (32kg)
24" Box Jump
AbMat Butterfly Sit-Up
Cool-Down:
400m Slow Jog
Core Workout: Complete 15 repetitions of each of the exercises below. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Grip Training:
Captains of Crush Grip Trainers, 5 sets of 15 repetitions per hand

Have a Great Day!!

Armed Forces Day and the Workout

Today was Armed Forces Day. The day is a single holiday for citizens to come together and thank our military members for their patriotic service in support of our country.  This day honors everyone serving in the U.S. Military branches; Air Force, Army, Coast Guard, Marines and the Navy. Regardless of whether you agree with our government's foreign policy or not, there are a load of men and women out there in the world that selflessly serve their country. Take the time to thank them for that.

Warm-Up:
Slow Jog, 1 mile
Workout: Perform each exercise in order to complete a round. Three rounds for time.
Jump Rope, 50 repetitions
Kettlebell Sumo Deadlift to High Pull (32kg), 40 repetitions
Kettlebell Goblet Squat (32kg), 30 repetitions
Hand Release Push-Up, 20 repetitions
Strict No Kip Pull-Up, 10 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

"Rest" Day.... Yeah Right

Today was moving day. There was no workout scheduled because on top of regular things that needed to be moved up the ramp and into the moving trailer there was also: 1,000+ pounds of bumper plates and olympic weights, 350 pounds of standard weights, a power rack, a squat stand, two giant earth mover tires, two atlas stones, an atlas stone 48" platform, a 100 pound weighted keg, three sand bags weighing a total of 190 pounds, 195 pounds of kettlebells, three sledge hammers of various weights, the Rogue dog sled, two benches, a battle rope, a two inch diameter 15 foot climbing rope, couple of barbells, a 14 foot whitewater raft, frame, oars, etc... Carrying all of that crap and trying to pack it in the heat of the Tucson day was workout enough!

Time to call it a day! I hope you had a good one!

DT Hero Workout and the Last Day with the Barbell for Awhile

I broke down the power rack and got everything ready to load into the trailer tomorrow. To wrap up the workouts 'til I unpack in Tennessee I did one of the Hero WODs today: "DT". The workout is named for USAF SSgt Timothy P. Davis who was killed on February, 20 2009 when his vehicle was struck by an IED.

Warm-Up: Complete a 5 minute AMRAP of: 
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
100m Run
Wall Ball Shot, 10 repetitions
Workout: "DT", 5 Rounds For Time. Each repetition starts from the floor.
Deadlift (155# / 105#), 12 repetitions
Power Clean (155# / 105#), 9 repetitions
Jerk (155# / 105#), 6 repetitions
Cool-Down:
400m Slow Jog
Core Work: Complete 15 repetitions of each exercise in order with no rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Tomorrow Will be a Sad Day and the Workout

Today the packing continued. Most things are in boxes and squared away, just waiting for the ABF trailer to arrive on Friday. Tomorrow however things will change here. The Rogue Power Rack is coming down and getting ready for the big move to Chattanooga. It will be great to actually have a real garage for the garage gym once we arrive! It will take the trailer a few days to get there and we will unload it on June 3rd. Starting Saturday morning, workouts are going to either be bodyweight or dumbbell focused.

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Pull-Up, 5 repetitions
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
100m Run
Metabolic Conditioning For Time: Perform each exercise in order. No rest between exercises. Record your time when complete.
Box Jump (24"/ 20"), 50 repetitions
Kettlebell Swing (50#/35#), 40 repetitions
Burpee, 30 repetitions
Wall Ball Shot (20#/14#), 20 repetitions
Strict No-Kip Pull-Up, 10 repetitions
Cool-Down:
200m Walk
Core Workout: Perform each exercise in order with no rest between exercises.
Flutter Kick, 10 repetitions
Lying Heel Touch, 10 repetitions
Knee Pull-In, 10 repetitions
Lying Leg Lift, 10 repetitions

Have a Great Day!!

Watching the Money Fly Away and the Workout: Short and Not So Sweet

As we prepare to move ourselves and our little dog across the country, the bills are starting to rack up. First is the ABF trailer that is coming for us to put all of our stuff in *Cha-Ching* Next is getting our two "vintage" Subarus to the point that they will not blowup somewhere in the middle of Texas *Cha-Ching* Once we arrive, getting the internet, water and electricity set-up *Cha-Ching* Buying a mattress *Cha-Ching* Furnishing a house so we are not sitting on the floor *Cha-Ching* The list goes on and on...I guess this is what it means to be a responsible adult?!

Warm-Up: Complete a 6 minute AMRAP of: 
Butterfly AbMat Sit-Up, 15 repetitions
Prisoner Lunge, 10 repetitions per side
PVC Wraparound, 20 repetitions
Push-Up Plank Hold, 30 seconds
Tabata Workout: Athletes will rest with the bar in the rack position. Back rack for back squats and front rack for shoulder-to-overhead.

Back Squat (135# / 95#)

Shoulder-to-Overhead (135# / 95#)
Core Work: Ten repetitions per exercise, no rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Lying Leg Lift
Mobility:
Shoulder Girdle Stretches

Stress and the Workout

We are about to say goodbye to visitors who have been visiting for graduation. Once they are safely on their way we will begin to pack up our lives and make a big move across the country to our new home in Chattanooga, Tennessee. Moving, starting new jobs (hell for me FINDING a new job...), figuring out finances, purchasing a new home.... these major life changes can cause a lot of stress.

The good news is that having a supportive partner in your life that you can turn to, maintaining a healthy diet, getting a good night's sleep and having a regular exercise routine will greatly reduce that stress. In fact, as each day draws us closer to our move to Tennessee, our level of excitement rather than apprehension seems to grow!

If you are feeling the stress or are down, take the lyrics of David Wilcox to heart:
"Get some sleep, eat some broccoli
Run a mile, take a shower
You're just down inside yourself
You're just down inside yourself!"

Warm-Up: Complete 6 minutes of as many rounds as possible. Remember though that this is just a warm-up: 
Push Up, 10 repetitions
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
PVC PassThrough, 20 repetitions
Workout: "Linda" (aka "Three Bars of Death"). Weights given are maximums. Scale the weight appropriately for your ability. Perform10-9-8-7-6-5-4-3-2-1 repetitions of the triplet for time. Set up three bars to reduce time changing plates.
Deadlift, 1.5 of bodyweight
Bench Press, Bodyweight
Power Clean, .75 body weight
Mobility:
Hamstring and Lumbar Stretches

Have a Great Day!!

Active Rest Day!

It has been a good week of exercise and today will be an active rest day away from the weights. It is great to wake up and think "Oh yeah, those are some muscles that I used yesterday that I do not hit very often...." Those overhead squats yesterday definitely put a whoopin' on some rarely used muscles!

Workout:
Steady Pace Row, 25 minutes

Have a Great Day!!

Dogs Love Dogs and the Workout

We woke up early and watched our friends leave for their summer home in Wyoming. Along with the humans left our dog Ocho's best friend Owen. We are hoping that despite everyone's busy schedules there will be a day that Owen will come visit Ocho at our new home in Chattanooga.... but who knows? Ocho has been very lucky. Since we have found him he has had a lot of canine friends to keep him company. Ocho will not have that in Chattanooga.

Enter the Tennessee Valley Australian Cattle Dog Rescue. We filled out the five page application and plan to visit the rescue to look for a young match for our own little Heeler. Biscuit is a good looking dog!!

Warm-Up: Complete each exercise in order to complete a set. Three sets total at a warm-up pace
Air Squat, 15 repetitions
Double Under or Single Under, 20 repetitions or 40 repetitions
20"Box Jump, 10 repetitions
Wall Ball 16#, 10 repetitions
Strength Training:
Back Squat, 5 sets of 3-6 rep
100m Farmer's Carry, 3 rounds
Metabolic Conditioning: "Nancy", 5 Rounds For Time.
400 Meter Run
Overhead Squat (95# / 65#), 15 repetitions
Mobility:
Couch Stretch

Have a Great Day!!

Tonight's Workout

Stepping up the workout tonight. All cleans will go down to an "ass to the grass" front squat.

Warm-Up:
Steady State Row, 3 minutes
Warm-Up Super Set: Perform each exercise in order. No rest between exercises.
Clean and Split Jerk, 10 repetitions
Single Leg Glute Bridge, 30 seconds per side
Alternating Dumbbell Snatch, 5 per side
Pushup Plank Hold, 45 seconds
Strength Training:
Clean and Split Jerk, 1 set of 5 repetitions @ 40%, 1 sets of 5 repetitions @ 50%, 1 set of 5 repetitions @ 60%
Heavy Dumbbell Snatch, 5 sets of 1-2 repetitions per side
Metabolic Conditioning: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Alternating Dumbbell Snatch 53#, 16 repetitions
Medicine Ball Push-Up, 16 repetitions
400m Run
Cool-Down:
400m Walk

Medical School Graduation and Yesterday's Workout

Yesterday was a huge day here. Four years ago, at the age of 37 years old, Rebecca started medical school. Last night we went to her graduation and her parents and I had the honor of hooding Rebecca as she finished school. After that she took the Hippocratic Oath and became a doctor. I started this blog to have conversations about being middle aged and continuing to exercise. Compared to completing medical school at 41 years old, that is a cake walk!!! We are very, very proud of our new doctor in the family!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Hand Release Push-Up
AbMat Butterfly Sit-Up
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Wrist Curl (Pronated and Supinated Grip), 3 sets of 15 repetitions
Incline Parallette Push-Up, 3 sets of 15 repetitions
Alternating Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Cool-Down:
400m Run with 25# Plate
Mobility:
Chest Stretches

Have a Great Day!!

Atlas Stone Platform, Family Coming In Hot and the Workout

Long story short, but I had to make a new Atlas Stone platform to go to Tennessee with us. I had the tools here, the scrap wood... just had to get it done. Of course, it has to be built pretty stout. Meanwhile, we had family coming in for medical school graduation tomorrow night and got the workout in. Fun, busy day. Then Max Scherzer struck out 20 batters in nine innings?! That is amazing.

Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
20" Box Jump, 10
20" Step Up, 10
Barbell Good Morning, 10
Strength Training:
Back Squat, 7 sets of 5 repetitions
GHD, 5 sets of 15 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
AbMat Butterfly Sit-Up, 40 repetitions
Mobility:
Quadriceps Stretch

Have a Great Day!!

Did I say Same Ol' Caps? I Did Didn't I? The Workout

Once again, the Capitals break a fan's heart. And once again it is the damn Pittsburgh Penguins that ended Washington's season. That is eight times now that the Pens have put away the Caps in the playoffs. Good news is that I think Scherzer is pitching tomorrow for the Nationals!!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 40 repetitions
Strength:
Push Press, 7 sets of 1-5 repetitions
Triceps Cable Pushdown, 5 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Barbell Shoulder Shrug, 5 sets of 8-10 repetitions
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

Another Busy Day and P.R.I.D.E.

It was another busy day yesterday but I live by the motto P.R.I.D.E.: Personal Responsibility In Doing Exercise. Ran around doing various work tasks and then had to hustle out to dinner with friends who we may not see again for a long time. But still figured out a way to get in some for of exercise.

Workout:
Row Steady State, 20 minutes

Have a Great Day!

Quick Workout Post

I will try to do more tomorrow with the blog post. Tonight I will just post the workout.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jump Rope
Kettlebell Swing
AbMat Sit-Up
Strength Training:
Sumo Deadlift, 7 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
Cool Down:
Trunk Twist with PVC Pipe
Jog, 400m

Have a Nice Day!!

The Closing Has Begun and the Workout

The last courses have gone home from NOLS Southwest. People have started to load up their old Subarus and Toyotas and are preparing to head to places north of here.... just in time to dodge the heat. We are waiting 'til everyone else has left and then we will start getting our act together for the big life changing move to Chattanooga.

Warm Up:

Jumping Jack, 2 minutes

Strength: After each of the sets below do 15 repetitions with the Captains of Crush Grip Trainers with each hand. Total of 23 sets.

Bench Press, 7 sets of 1-5 repetitions

Alternating Dumbbell Curl, 3 sets of 8-10 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Strict Chin-Up, 5 sets of 10

Dip, 5 sets of 15 rep

Mobility:

Chest Stretches

Cool-Down:

400m Walk

Have a Great Day!!

Quick Post of Yesterday's Workout

We went to have dinner with friends and got back later than expected. Prior to dinner I got in this quick and pretty painful workout.

Warm-Up: 
Jump Rope, 2 minutes
Strength Training:
Back Squat, 7 sets of 1-5 repetitions
Standing Weighted Calf Raise, 7 sets of 10 repetitions
Romanian Deadlift, 7 sets of 4-6 repetitions
Cool-Down:
Jog, 400m

Have a Great Day!!

Yesterday's Workout

Last night was our end of season party that had a "Barnyard" theme.... I went as a Dutch Belted Bull Calf. Long story. I did however workout prior to the party but didn't get the post in before bed. So here you go with leg day to follow later.

Warm-up:
400m Weighted Run 25#
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No break between exercises.
Dumbbell Overhead Triceps Extension, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 20 repetitions
Strength:
Barbell Ground to Overhead, 7 sets of 1-5 repetitions including a one repetition maximum lift
Metabolic Conditioning: AMRAP in 12 minutes. Scale weight appropriately.
Front Plate Raise 35#, 10 repetitions
Medicine Ball Push-Up, 10 repetitions
Push Press from the Rack 115#, 10 repetitions
Cool-Down:
400m Walk

Have a Great Day!!

Same Ol' Caps and the Workout

Caps went down to the Pens in overtime tonight. After the expletives had subsided it was really hard not to think, "Same ol' Caps". We are running out of seasons that Ovechkin will be great to keep getting sent home early from the playoffs.... again. But, hey at least the Nats blew up the Royals!!

Warm up:
Jump Rope, 3 minutes
Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
TRX Row with Supine Grip, 10 repetitions
Barbell Good Morning, 10 repetitions
24" Box Jump, 10 repetitions
Butterfly AbMat Sit-Up, 20 repetitions
Strength Training:
Deadlift, Seven sets of 1-2 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict Wide Grip Pull-Up, 15 repetitions
Dumbbell Pullover, 10 repetitions
Sumo Deadlift to High Pull, 5 repetitions
Cool-Down:
400m Walk
Mobility:
Foam Roller Work

Have a Great Day!!

Busy Day.... Just Rowing

All over the place today. Just going to hit the rowing machine.

Workout:
Steady State Rowing, 20 minutes

Have a Great Day!!

Ted, Bernie: Move On Dot Org.... and the Workout

I think it is about time for Ted Cruz and Bernie Sanders (and technically John Kasich...) to admit that they are done. It is time to move on to the general election between Hilary and the Donald. Not that I am excited to get THAT ball rolling.... but it does seem kind of ridiculous for Cruz to be picking a running mate?! Fiorina? Really.

Warm-Up:
Steady Pace Run, one mile
Warm-Up Super Set: Perform each set in order to complete a set. Two sets total. No rest between exercises.
Hand Release Push-Up, 15 repetitions
Strict Chin-Up, 8 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
Strength: Complete each exercise in order to complete a set. Seven sets total. No rest between exercises.
80% 1-RM Bench Press, 5 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand
Metabolic Conditioning: perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 20 repetitions
Axle Bar Curl, 15 repetitions
Burpee, 10 repetitions
Strict Chin-Up, 5 repetitions
Cool-Down:
400m Walk
Mobilty:
Chest and Shoulder Girdle Stretches

Have a Great Day!!

Obama's Last White House Correspondent's Dinner and the Workout

I will miss Obama. I think once the dust of history settles, once the old white obstructionists in Congress have moved on, once we are able to look back with 20/20 hindsight... people will realize that Obama was a damn good President. Saved the U.S. auto industry, pushed through the Affordable Care Act, authorized the attack on Osama Bin Laden and kept the world economy from spiraling out of control. Was he perfect, no. But, he has been pretty damn good. "Obama. Out."

Warm-up: Complete each exercise in order to complete a set. Two sets total. No rest between exercises.
Air Squat, 15 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
PVC Passthrough, 20 repetitions
Wall Ball Toss, 20 repetitions
Weight Training: Complete each exercise in order to complete a set. Two sets total. No rest between each exercises. All exercises will be done with 95#. For each exercise, the bar will come from the floor.
Overhead Squat, 10 repetitions
Strict Overhead Press, 15 repetitions
Front Squat, 20 repetitions
Push Jerk, 25 repetitions
Back Squat, 30 repetitions
Push Press, 35 repetitions
Mobility:
Quadriceps and Shoulder Girdle Stretches

Have a Great Day!!