Veterans' Day and the Workout

Yesterday was a beautiful day though a bit hazy from fires burning here in the southeast. It was also Veterans' Day and while at work at UPS a lot of people came into the trailer where I was working and they thanked me for my service to the country. It was very thoughtful and it was also really nice to have a full rest day.

I had to get to the gym early this morning to get my workout in so that I could be home when Rebecca came home from her overnight shift in the ER. It all worked out perfectly and then I could get out and take care of all the weekly chores while she got some well deserved sleep.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 80% of 1-RM 3 sets of 2 repetitions
Clean & Jerk, 80% of 1-RM 3 sets of 2 repetitions
Front Squat, 70% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Just a Quick Workout Post

Going to get this out there and get to bed.

Warm-Up:
Air Squat, 3 sets of 20 repetitions
Banded Overhead Squat, 3 sets of 5 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Foot Barbell Snatch from the Hip, 5 sets of 4 repetitions
Snatch Balance, 4 sets of 5 repetitions
30 Second Banded Shoulder Girdle Stretch, 4 rounds per side
Back Squat, Hold for 2-3 Seconds at Bottom followed by a Normal Rep, 10 sets
Snatch Grip Deadlift, 4 sets of 5 repetitions
Mobility:
Couch Stretch
Hamstring Stretch

Have a Great Day!!

The Last Phelps Swim and the Workout

This blog was started with the idea of discussing exercise and middle age. This week we have watched a fourth Olympics with Michael Phelps dominating the competition, this time at 31 years old. I have really appreciated the videos where they look back at him in his three previous Olympics and then discuss with him what the difference is now. First, watching him get out of the pool after each race seems to say it all... it is a slow and painful exit. Phelps immediately does his mandatory post race interview and takes off to rest and get treatment done to get him ready for the next race. Phelps' body looks like he has been attacked by an octopus from all the cupping therapy?! I am not 100% sure but counting what I could, I think he swam in a total of fourteen races in seven days in Rio?! When asked the difference this time, Phelps comments that his body is in pain and that these are his last Olympics. I guess we will see in four years?

Warm-Up:
Jumping Jack, 50 repetitions
Shoulder Stretch
Banded Barbell Overhead Squat, 3 sets of 10 repetitions
Weight Training:
Strict Overhead Press, 3 sets of 8 repetitions
Bench Press, 5 sets of 5 repetitions
Clean, 10 sets of 2 repetitions
Front Squat, 8 sets of 3 repetitions
Mobility:
Couch Stretch

Have a Great Day!!

Simone Manuel and the Workout

Simone Manuel and Penny Oleksiak came in together, touched the wall and did the unusual: They tied for the Olympic gold medal in the 100m freestyle event last night. That was one thing... but in doing it... Simone Manuel became the first African-American woman to win an Olympic gold medal in swimming. As she said, "It will be nice when people just think of me as another swimmer winning a gold."

Warm-Up:
Jump Rope, 80 repetitions
Air Squat, 20 repetitions
Banded Barbell Overhead Squat, 3 sets of 10 repetitions
Weight Training:
Barbell Snatch from the Knee, 6 sets of 5 repetitions
Snatch Grip High Pull from the Knee, 5 sets of 5 repetitions
Back Squat, 6 sets of 10 repetitions
Deadlift, 5 sets of 5 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

Quick Workout Post and the Next Two Day

Tuesdays are going to be long days and Wednesday mornings will be painful for the not so distant future... 4:00am wake up for work at UPS, Crossfit from 6:00pm-7:00pm and then clean the gym from 7:00pm-10:00pm for another 4:00am wake-up for work. I know, I know.... first world problems... I will stop bitching. I have a gloriously blessed life.

Warm-Up:
Air Squat, 20 repetitions
PVC Passthrough, 10 repetitions
Banded Overhead Squat, 5 sets of 10 repetitions
GHD Back Extension with PVC Overhead Press, 5 sets of 10 repetitions
Workout:
Barbell Snatch from the Knee, 6 sets of 5 repetitions
Snatch Grip High Pull from the Knee, 5 sets of 5 repetitions
Back Squat, 3 sets of 8-10 repetitions
Back Squat with Butt to Medicine Ball, 3 sets of 10 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

The speech by Khizr Khan and the Workout

By far the moment that resonated the most from the Democratic National Convention last night was the speech by Khizr Khan. Khizr Khan is the father of Captain Humayun Khan, a Muslim-American Soldier killed in the War in Iraq. I guarantee Khizr Khan knows more about the Constitution of the United States than most of us... including Donald Trump!

Warm-Up: Perform each exercise in order to warm-up.
Jumping Jack, 50 repetitions
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Couch Stretch, 30 seconds per side
Skill Training:
Barbell Clean Muscle Up, 5 sets of 5 repetitions
Weight Training:
Deadlift, 5 sets of 2-3 repetitions
Front Squat with Five Second Pause at the Bottom (60 kg), 5 sets of 3 repetitions

Have a Great Day!!

Michelle Killed It Last Night and the Workout

The Democratic Convention had its ups and downs last night but absolutely, Michelle Obama knocked it out of the park. Michelle's speech was heartfelt, warm and inspiring. Mrs. Obama has done an amazing job as a First Lady and there are certainly some huge shoes to fill come January 20th, 2017.... I am not sure if Melania or Bill can even come close.

Warm-Up: Perform each exercise in order to complete the warm-up.

Row, 250 meter

Pistol Squat, 5 repetitions per leg

Push-Up, 10 repetitions

Shoulder Pass-Through, 10 repetitions

V-Up, 10 repetitions

High Knee, 10 meters

Butt Kick, 10 meters

Weight Training:

Front Squat 90% of 1-RM, 5 sets of 2 repetitions

Metabolic Conditioning: As many rounds as possible in 15 minutes.

Squat Clean (115#/75#), 5 repetitions

Burpee, 7 repetitions

Push Press (115#/75#), 5 repetitions

Cool-Down:

200m Walk

Couch Stretch

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!!

LeBron and Tim Duncan and the Workout

LeBron and Tim Duncan have to be seeing that things are looking up for them. Steph Curry injured, Chris Paul injured, Blake Griffin injured. Certainly the Spurs are looking to be the team to beat in the West if Steph Curry does not come back. And in the Eastern Conference, LeBron dragged his injured Cavaliers to the finals last year. This year Kyrie Irving and Kevin Love are healthy and the Cavs are ready to make a run at the title again. Still a lot of basketball to be played, still a lot of wet spots on the floor waiting to take out another super star.

Workout:

Warm-Up:

Steady Pace Row, 3 minutes

Warm-Up Super Set: Complete each of the following exercises in order to complete a set. Two sets total. No rest between exercises. Scale weights appropriately for a warm-up activity.

Barbell Power Clean 100#, 10 repetitions

Handstand Hold, 30 seconds

Barbell Pendlay Row 95#, 10 repetitions

AbMat Butterfly Sit-Up, 20 repetitions

Strength Training Super Set: Perform each exercise in order to complete a set. Seven sets total. No rest between exercises. Scale weights appropriately.

Power Clean, 80% 1-Rep Maximum, 1 repetition

Pendlay Row 120#, 12 repetitions

Metabolic Conditioning: Complete each exercise in order to complete a round. Four rounds for time.

24" Box Jump, 12 repetitions

Handstand Hold, 30 seconds

Strict No Kip Chin-up, 8 repetitions

Cool-Down:

Jog with 20# Medicine Ball, 400 meters

Mobility:

Couch Stretch, hold for one minute on each side

Have a Great Day!!