GOATs and an Upper Body Workout

After a roller coaster of a Superbowl I will have to grudgingly admit that Tom Brady and Bill Belichick are the greatest quarterback/coach combination in NFL history. A friend of mine at work is a fan of the Falcons and in a response that only a true fan can love he said, "I am going to have the Falcons be my pallbearers at my funeral.... that way they can let me down one last time."

This morning is the first overlap of my two jobs: Package handling at UPS in the morning and Personal Training in the afternoon and evening. I am going to workout at home today and do an upper body workout to let my legs that ran 20 miles yesterday a rest!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Pull-Up, 3 sets of 10 repetitions
Bench Press, 3 sets of 8-10 repetitions
Military Press, 5 sets of 5 repetitions
Biceps Barbell Curl, 3 sets of 8-10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!! 

All in on the Falcons and the Workout

Well, surprise surprise... Tom Brady and Bill Belichick once again have the New England Patriots in the Superbowl. What is interesting though is that representing the NFC are the Atlanta Falcons. The eventual number one scoring offense in the NFL was a 150 to 1 long shot of reaching the Superbowl at the beginning of the season. Since my Washington Redskins once again bumbled and stumbled their way out of contention for a championship, I am going to pull for the Falcons to win their first Superbowl.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 65%, 70%, 75% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 65%, 70%, 75% and 70% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 110% of Clean 1-RM
Back Squat, 3 sets of 2 repetitions at 92% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!