Gabby Giffords and the Workout

I spent four and a half years of my life looking out the window of my office at the house where Gabby Giffords grew up in Tucson. I lived and voted in Gabby's former Congressional district. Gabby was one of the truly amazing, young, energetic and up and coming members of Congress when she was shot while meeting constituents. Tonight she came out on stage at the Democratic National Convention after years of recovery from that traumatic brain injury. Gabby has had to learn to walk and talk all over again.... watching her tonight was one of the saddest and most inspiring scenes I have ever witnessed.

Tonight, instead of being a pool of sweat balled up on the floor after my Olympic lift training session, I actually wrote down the workout.

Warm-Up: Perform each exercise in order to complete a round. Three rounds total.
Row, 250 meters
Air Squat, 20 repetitions
GHD Back Extension with PVC Pipe Held in Back Squat Position, 10 repetitions
Row, 250 meters
Weight Training:
Clean Progression (Deadlift, Deadlift to Shrug, Ground to Clean Position), 5 sets of 5 repetitions with 40 kg and 50 kg
Barbell High Pull, 4 sets of 5 repetitions with 50 kg
Bar Clean Muscle Up, 3 sets of 10 repetitions
Front Squat, 3 sets of 3 repetitions with 70 kg, 60 kg, 50 kg. Two repetitions down to tap a wall ball. Third repetition is held above the wall ball for a five second hold before finishing the set.
Behind the Neck Push Press, 3 sets of 5 repetitions with 40 kg. Hold at the top for a two count and then accentuate a slow eccentric motion pulling the elbows and shoulders back.

Have a Great Day!!