Fall is Here!! Running and Rest

Yesterday we had a BEAUTIFUL day in Chattanooga. It was in the high sixties which made my evening run much more pleasant than it was a week earlier when it was 25 degrees warmer?! Today is a rest day and it feels like such a blessing to have made it to the end of the week. Rest, rest, rest.

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

Have a Great Day!!

Early Morning and The Workout

Today we was a 3:30 am wake up to get to UPS and load trailers with boxes destined to go to Amazon. As the Christmas holiday season approaches,  these mornings are going to get earlier and earlier. People need their stuff apparently. Tonight I will simply post the workout and get my butt to bed.

Warm-Up:
Airdyne Bike, 2 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 86% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 75% of 1-RM 4 sets of 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 2 repetitions
Standing Military Press, 4 sets of 6 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Debate: No Surprises and a Rest Day

Last night at the first Presidential debate there were no real surprises at all. Clinton was prepared and provided specifics and Trump spoke vaguely, cut off Clinton a number of times and seemed to become more and more frustrated. I am confident that the United States will survive either of these candidates for four years, but there was one really disturbing fact in the debate. It was obvious that Hillary had a strategy and it seemed to work well. Clinton would poke Trump with a barb-like statement: Not releasing tax returns, the "birther" conspiracy, etc. and you could see Trump COULD NOT HELP HIMSELF.... he took the bait every time and railed and ranted and frankly looked like a bit of a loose cannon. Not good. I am glad not to be a Trump spokesperson today...

Rest day from exercise. Have a Great Day!!

Debate Night and the Workout

I am planning on watching some of the debate before bed so I am just going to drop a quick workout post here tonight. I am sure I will have some comments tomorrow.

Warm-Up:

Row, 500m

PVC Passthrough, 10 repetitions

PVC Wraparound, 10 repetitions

Foam Roller Work

Weight Training:

Clean from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises . 5 sets total.

Back Squat, 86% 1-RM 3 sets of 5 repetitions. Then 50% 1-RM 2 sets of 5 repetitions

Bent Over Barbell Row, 6 repetitions

Hang Power Snatch from the Knee, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 2 repetitions, 75% 1-RM 3 sets of 1 repetition

Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.

Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions, 100% 1-RM 2 sets of 2 repetitions

Incline Bench Dumbbell Press, 6 repetitions

Mobility:

Banded Shoulder Girdle Stretches

Hamstring Stretch

Quadriceps Stretch

Foam Roller Work

Have a Great Day!!

Near Miss, Skins Big Ugly Win and Running

Got up for an early morning run at 5:30 am. The only problem with a crack of dawn run is that even though I am running down a busy business district street, nothing is open. You may ask why this would be a problem?! True there was almost no traffic and the temperature was a wonderful 65 degrees... much better than the 90+ degrees last Thursday?! No, the problem is when you have to take an emergency crap, there is nowhere to really go! I was in a bad state when I finally found a coin operated laundromat that was open and had a bathroom.... it was dangerously close to a disaster. The rest of the run went great!!

The Redskins pulled out an incredibly ugly win over the NY Giants. I will take it though, especially since the Redskins have not won in New York in five years?! Crazy.

Workout:
Run, 1 hour and 30 minutes

Have a Great Day!!

Finally a Saturday Where I could Get Crap Done and the Workout

This felt like the first Saturday in a while where I did not have some type of certification or class or something going on?! I was able to get down to the gym by 7:00 am to get my lifting out of the way. I got home and got the lawn mowed, trees and bushes trimmed, recycling done, laundry washed, dried and folded, shopped for dinner and did some baking. I think the dogs were the happiest having a good long morning walk with time running hot laps in the yard while I mowed. Great domestic Saturday?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Banded Back Squat, 55% of 1-RM with 1-1/2" Bands for 5 repetitions
Alternating Push Press, 2 repetitions from the Front Rack Position, 2 repetitions from Behind the Neck
Clean and Jerk, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 3 repetitions, 80% of 1-RM for 2 repetitions, 85% of 1-RM 4 sets of 2 repetitions
Power Snatch, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 2 repetitions, 80% of 1-RM 4 sets of 2 repetitions
Mobility Work:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

How Sad are the Texans and the Rest Day!!

As a Redskins fan I often feel a bit disappointed about the team. But, wow.... how bad must you feel today after the Texans lost to the Patriots 27-0?! The Patriots with their THIRD string quarterback and a beat up offensive line. And the Texans who spent a bucket of money on Brock Osweiler and have J.J. Watt on their defensive line?! That is a rough one to take.

It has been a good week of exercise and work. Today, I will be resting the legs that felt a bit like lead this morning.

Have a Great Day!!

Marathon Training

Today I will continue my training in preparation for the Chattanooga Marathon. After today I will be running a minimum of an hour and a half during each training session. The only major challenge will be the fact that it should be about 90 degrees when I head out at around 5pm today. I am going to carry 12 ounces of water in a bottle today and a Honey Stinger energy gel. I have a fancy schmancy running water bottle with a hand strap on the way but it has not arrived yet. The gel though is part of the plan to try to keep my energy level up throughout the race. Currently, my plan is to take one gel with water after every hour of running. We will have to see how the training goes.

Workout:
Run, One hour and fifteen minutes.

Have a Great Day!!

Busy Last Few Days and the Workout

The last two days have been hectic. Working schlepping packages, yesterday was a rest day from exercise and today was more Olympic lifting. I also met with the manager of a local training facility in the hopes of working there after the UPS peak season ends in January. Now, just a quick workout post prior to bed.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 75% of 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 83% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 70% of 1-RM 5 sets of 2 repetitions
Deficit Clean Pull, 85% x 4 repetitions, 90% 3 repetitions, 95% 2 sets of 2 repetitions
Seated Military Press, 4 sets of 8 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Redskins are Terrible and the Workout

I do not know what to say except that the Redskins look really bad at the moment. They better turns things around quickly?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Clean from High Blocks, 75% 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Back Squat, 80% 1-RM 5 repetitions
Bent-Over Barbell Row, 6 repetitions
Hang Power Snatch, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 5 sets of 2 repetitions
Deficit Pull Snatch Grip, 85% 1-RM 4 repetitions, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions
Dumbbell Incline Chest Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Redskins vs. Cowboys and Marathon Training

The Redskins better win today. It is a divisional game at home versus the Cowboys. The 'Skins cannot go 0-2 with a loss to their most hated NFC East rival. "Must win"? Well, no. I guess it matters what your expectations are for your team. If the Redskins have a winning season.... 9-7... I will actually be pretty pleased.

Workout:
Run, 1 hour
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

First Aid, AED and CPR and the Workout

For the past 21 years I have been certified in some sort of first-aid and CPR. Since the Automated Electronic Defibrillator (AED) has become common in public places I have also been trained to use these amazing, life saving devices. I have had to maintain my certifications for jobs like being a Lifeguard, working as an Instructor for NOLS and now as a Personal Trainer. I think though, it is super important that EVERYONE take even just a basic first-aid and CPR/AED class at least once. If you do not need to re-certify for your job, don't bother. At least you will have the knowledge to help if you find yourself dealing with a medical emergency. You can find a class at the American Red Cross.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 50% 1-RM 8 repetitions
Push Press, 8 repetitions
Snatch, 60% 1-RM 1 set of 3 repetitions, 70% 1-RM 1 set of 3 repetitions, 80% 1-RM 5 sets of 3 repetitions
Power Clean and Jerk, 60% 1-RM 1 set of 4 repetitions, 70% 1-RM 1 set of 4 repetitions, 80% 1-RM 4 sets of 4 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Rest Day!!

I am feeling a bit beat up after running yesterday and work today. Fortunately today is a rest day away from all exercise. Eat, sleep and be happy.

Have a great day!!

Marathons and Memory

So, after some internet searching I was able to accurately refresh my memory. It was 2002 when I ran the B&A Trail Marathon just outside of Annapolis, Maryland. At 32 years old I ran the race in 3:56:35. Fifteen years later (almost to the day...), at 47 years old I would like to run at that pace, if not better in the Chattanooga Marathon. One thing that I did not do well in 2002 was monitor my nutrition prior to the race and I did not have a plan to maintain my energy during the race. I am hoping that by having a plan in place I can make a serious push to beat my old time. We will see.

Workout:
Run, 50 minutes
Mobility:
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

Quick Workout Post

I am pretty whooped today so you just get a workout post.

Warm-Up:
Row, 500m
Weight Training:
Snatch from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Front Squat, 80% 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 65% 1-RM 6 sets of 3 repetitions with one minute rest between sets
Deficit Clean Pull, 80% x 4 repetitions, 85% 4 repetitions, 90% 2 sets of 4 repetitions
Seated Military Press, 4 sets of 8 repetitions

Have a Great Day!

Rest Day and Antonio Brown

The Redskins got smoked by the Steelers last night on Monday Night Football. Antonio Brown lit up the secondary last night with a total of 8 receptions for 126 yards and two touchdowns. Before everyone starts unloading on Josh Norman or Bashaud Breeland lets keep this in mind: Antonio Brown lights up EVERYONE. Brown had 189 yards and two touchdowns versus the Superbowl winning Denver defense last year in the playoffs. Also 133 yards and a TD versus the Patriots. Enough said. Get ready for Dallas.

Today is a rest day with Olympic lifting and marathon training coming down the pipe this week.

Have a Great Day!!

Quick Monday Night Football Post

The Redskins are playing tonight so just a quick workout post.

Warm-Up:
Row, 500m
GHD Back Extensions, 15 repetitions
Barbell Overhead Lunge, 10 repetitions per leg
Weight Training:
Clean from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Back Squat, 80% x 5 repetitions
Bentover Barbell Row, 6 repetitions
Hang Power Snatch, 65% 6 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

9/11 and Marathon Training.... Can You Say, "Duh?!"

Fifteen years.... it is so strange to think it has been that long since the 9/11 attacks on the United States. So much has happened. The part that I struggle with the most is just wrapping my head around all of the lost lives since then. The people in the Twin Towers, the Pentagon. The people on all the planes that hit both of those targets and the plane that went down in Pennsylvania. The first responders that died in the rescue process and those that became sick and died after the clean up. Then there are the other thousands that have died in the "War on Terror" that came after 9/11. Afghanistan, Iraq, and now Syria.... and with the formation of the so called "Islamic State" the people here in Chattanooga, San Bernardino, Orlando, Brussels, France, Benghazi, London...etc., etc. It never really seems to end. It will be nice when this cycle of violence comes to an end. Someday.

On a much, MUCH lighter note, the second day of running in preparation for the Chattanooga Marathon went much better than the first day.... and I wonder what the hell I was thinking. Lets see, why was today so much better than last Thursday? Hmmmm.... could have been that it was 67 degrees instead of 90 some odd degrees? Could have been that I didn't spend 4 hours prior to that chucking boxes at UPS? Duh. So I have made what I think is the very wise decision to switch my eventual long runs to Sunday and my hour and a half training runs for Thursdays. We will see how it all works out.

Workout:
Run, 40 minutes
Mobility:
Relaxing Stretches for the Back
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!! 

Heavy Day at the Gym

I have been spending at least three sessions a week learning the technical aspects of the snatch, the clean and the jerk. Each day I have gone into the gym my coach has been giving me drills and exercises to help me get down the finer points of each of the Olympic lifts. Today after warming up he just said to me, "I want you to do what you need to do to post a one repetition maximum in each lift. Start with the snatch." Heavy day at the gym.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch Building Up to 1-RM, 6 repetitions
Clean and Split Jerk Building Up to 1-RM, 6 repetitions
Clean Building Up to 1-RM, 6 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Rest Day

With my new training being added in for the marathon, my Fridays will be my weekly rest day from exercise. Tomorrow I will be back at the gym with Olympic lifting.

Have a Great Day!!

And So it Begins....

"The journey of a thousand miles begins with one step." - Lao Tzu

I went on my first run to begin training for the Chattanooga Marathon. It was only 30 minutes but I felt like I got hit by a truck. I will be running twice a week (Thursdays and Sundays) and need to get to where I can run for an hour and a half non-stop to kick off the training in earnest. Thursdays will progress and be my long run day and Sundays will mostly remain runs of an hour and a half in length. Whew.

Workout:
Run, 30 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Relaxing Stretches for the Back
Foam Roller Work

Have a Great Day!!

Workout Post and a Plan for the Chattanooga Marathon

So, I decided today that I am going to train for the Chattanooga Marathon that is on March 5, 2017. I ran the B&A Trail Marathon in Maryland when I was 30 years old. I am hoping that an extra two months to get ready will make up for the 17 years since then. We will see.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Banded Zots Press, 5 sets of 5 repetitions
Weight Training:
No Foot Snatch from the Knee, 5 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 15 sets total.
Weighted Vertical
Snatch
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Snatch Grip Deadlift to the Knee, 2 repetitions
Snatch Grip Deadlift
5 Second Negative
Snatch Grip Deadlift
Barbell Reverse Lunge, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Labor Day, Rowing and Stretching

It has been great to have Labor Day off. I am still taking it easy and stretching my back to get ready for work early tomorrow morning. The next couple of days will be working, rowing and stretching. My next weight training day and post will be after my evening workout on Wednesday.

Workout:
Row, 20 minutes
Mobility:
Relaxation Stretches for the Back
Hamstring Stretch
Quadriceps Stretch

Have a Great Couple of Days!!

Rest Day and Stretching for the Back!

Taking a rest day today. I woke up a little stiff from yesterday's workout and when I do I have a secret weapon. I have been using the "Relaxing Stretches for the Back" for years from Stretching by Bob and Jean Anderson. When my old back is feeling a little off I will do this routine a few times a day and then I am back and ready to go! If you suffer from muscular soreness in your back from lifting or physical labor at work, give it a try!

Have a Great Day!!

Veteran for Kaepernick and the Workout

I will never know what it means to be Colin Kaepernick. Now he is making millions of dollars but he is also bi-racial and adopted. At first I did not like the way that Kaepernick protested the national anthem and the flag, But now he has said that he is going to donate $1 million to those disadvantaged people that he is protesting for. Kaepernick has also decided to take a knee facing the flag rather than sit to show respect for the military folks who are often the ones presenting the flag as part of a color guard. One by one Kaepernick is knocking down the arguments of those who have attacked him for his protest. Soon people will have nothing left to address except the real issues of racial inequality and police brutality that Kaepernick is actually protesting.

Warm-Up:
Row, 500m
Banded Overhead Squat, 3 sets of 10 repetitions
GHD Leg Extensions, 3 sets of 10 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set, Five sets total with no rest between exercises.
Overhead Barbell Lunge, 6 repetitions per leg
Trap Bar Deadlift, 6 repetitions
Power Snatch, 7 sets of 3 repetitions
Behind the Neck Push Press, 5 sets of 5 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Yesterday's and Today's Workout Posts

Yesterday was the first time in a long time that as a family we got to actually spend an evening together. We had dinner together, hung out for a while and walked the dogs in the evening. It was really nice but I did not get around to posting. Two workouts posted today.

Yesterday's Workout:
Row, 20 minutes
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Today's Workout:
Warm-Up:
Jump Rope, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, 3 sets of 8-10 repetitions
Back Squat, 3 sets of 8 repetitions
Strict Standing Shoulder Press, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!