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!!

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!!