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!!

Being Human is Painful and So Are Rainy Day Workouts!

It was painful to watch as Jordan Spieth melted down with a quadruple bogie on the 12th hole of the final round at the Master's today, blowing what seemed like an insurmountable lead. It was painful to watch him almost fall over as he, as last year's champion had to put the green jacket on eventual champion Danny Willett's back. It was also painful to watch him stand and answer questions from the media about "How does it feel..." Like crap, that is how it feels. But it was also a valuable reminder that many of our greatest athlete stars are human... Cam Newton showed us that after the Superbowl. Today Jordan Spieth showed us that on the 12th hole at Augusta.

Today it dumped rain today in Tucson. All day. As you may know our workout area is outside here and when it rains hard, it is not really usable at all. So that meant leg day moved inside and was another metabolic workout. And, as usual... some of the shorter duration workouts are the most painful!

Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jumping Jack
20" Step-Up
AbMat Sit-Up

Metabolic Conditioning Workout: Complete each exercise in order to complete a round. No rest between exercises or rounds. Perform as many rounds as possible in 15 minutes.
500m Row
Dumbbell Squat with 45# Dumbbells, 10 repetitions

Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Crushing Team Chipper for Time

We try to mix up our traditional lifting routine with some metabolic conditioning every once in a while. Today we cranked out a rough leg based team chipper!! Have fun with that!

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between exercises or sets.
Jump Squat
AbMat Sit-Up
Metabolic Conditioning Team Chipper for Time: One athlete performs a 500m row while the other athlete performs the following exercises. Once the 500m row is complete the athletes switch. Every 500m the athletes switch until all repetitions are complete. When repetitions are complete stop the stopwatch.
Back Squat 95#, 300 repetitions
Romanian Deadlift 95#, 300 repetitions
Standing Weighted Calf Raise 95#, 300 repetitions
Mobility:
200m Slow Walk
Quadriceps, Hamstring and Calf Stretches
Curl Up in Fetal Position in a Pool of Your Own Sweat

Have a Great Day!!