Wild Times in Washington and the Workouts

I am not sure that I have been alive to see something like the current events in DC. I do get it that a President can fire an FBI Director for any reason. But it sure looks strange when a President cans a FBI head that is investigating that President's campaign for colluding with the Russians to effect that election?! At the very least, President Trump acted with some very poor timing?!

Friday:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 15 repetition
Barbell Good Morning, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Bench Press, 5 sets of 5 repetitions at 75% of 1-RM
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
Dip, 3 sets of 15 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Have a Great Day!!

Redemption in an Ugly Game, Donating Blood and the Workouts

My bracket was busted a long time ago but last night two of my co-workers were battling for the title of Bracket Challenge Winner: Jimmy had Gonzaga and Michael had UNC winning the whole enchilada. In the end, UNC won giving the victory to Michael and giving the Tarheels a bit of payback for a heartbreaking loss last year at the buzzer to Villanova.

Today I am headed down to Blood Assurance to donate blood. My boss at the YMCA has asked all of the Personal Trainers to donate blood if we can. I don't know why I don't do it more often, but I am going to head down today after lifting and before I help coach the Crossfit class at noon. Wherever you are, if you have time.... donate blood BEFORE there is an emergency.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Weight Training:
Front Squat, 6 sets of 5 repetitions
Press From the Split Stance, 6 sets of 3 repetitions
Clean and Jerk, 5 sets of 2 repetitions at 80%
Snatch, 5 sets of 2 repetitions at 80%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Pushback, 3 sets of 10 repetitions per side
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Tuesday Workout:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10-12 repetitions
Chin-Up, 3 sets of 10 repetitions
Dip, 3 sets of 10-15 repetitions
Barbell Curl, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches

Have a Great Day!!

USA Hockey and the Workout

The treatment of the world champion USA Women's Hockey Team by USA Hockey is frankly unbelievable. The most shocking part of the whole mess is that after being exposed for their obvious bias, USA Hockey doubled down and pursued what can only be described as "scab" players to step in for the protesting National Team players. It has gotten so bad that even U.S. Senators have stepped in and written a letter to USA Hockey to support the Women's Team. Why is it so damn hard for people to just say, "Wow, you are right. That is a huge mistake on our part and we will correct this immediately"?!

Warm-Up:
Self-Propelled Treadmill HIIT, 8 minutes, 30 seconds
Weight Training:
Dumbbell Chest Press, 5 sets of 4-6 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

Quick Workout Post

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Incline Chest Press, 3 sets of 8-10 repetitions
Preacher EZ Bar Curl, 3 sets of 10 repetitions
Pec-Deck, 3 sets of 10 repetitions
Dip, 3 sets of 12-15 repetitions
Medicine Ball Weighted Sit-up with Ball Toss, 50 repetitions
Mobility:
Chest Stretches
Shoulder Stretches

Have a Great Day!!

Workout Post

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Gymnastics WOD: Perform three rounds of the following exercises.
Strict Handstand Push-Up or Substitute Wall Walk, 5 repetitions
Kipping Pull-Up Swing, 10 repetitions
V-Up with Three Second Hold at Bottom, 10 repetitions
Metabolic Conditioning Workout:
Row, 1,000m
Then perform the following repetitions of the next two exercises:18-15-12-9-6-3
Thruster (95/65)
Ring Dip or Substitute Bar or Box Dip

Have a Great Day!!

U.S. Men's Soccer and the Workout

I am a huge fan of both the U.S. Men's and Women's National Teams. The men had a great run in the Copa America Centenario making it all the way to the semi-finals. However, last night they ran into a buzzsaw that was Lionel Messi and the Argentinians who trounced the U.S. 4-0. There are a lot of people trying to reason it out.... three of the U.S. starters did not play because they had accumulated too many yellow cards... The reality of the situation is this: The U.S. Men's National Team has gotten a LOT better.... but they are still not ready to threaten the really great teams in the world. The U.S. Women's National Team is another story. Dominant. But at least they had to sue because they make less money per game compared to their male counterparts?!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Pronated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Supinated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

The Closing Has Begun and the Workout

The last courses have gone home from NOLS Southwest. People have started to load up their old Subarus and Toyotas and are preparing to head to places north of here.... just in time to dodge the heat. We are waiting 'til everyone else has left and then we will start getting our act together for the big life changing move to Chattanooga.

Warm Up:

Jumping Jack, 2 minutes

Strength: After each of the sets below do 15 repetitions with the Captains of Crush Grip Trainers with each hand. Total of 23 sets.

Bench Press, 7 sets of 1-5 repetitions

Alternating Dumbbell Curl, 3 sets of 8-10 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Strict Chin-Up, 5 sets of 10

Dip, 5 sets of 15 rep

Mobility:

Chest Stretches

Cool-Down:

400m Walk

Have a Great Day!!

Tigers: Now That is Some Great News... and the Workout

The World Wildlife Fund has just reported that the number of tigers in the wild worldwide has increased by more than 20%. From an estimated 3,200 in 2010 to almost 3,890 in 2016! When the United Nations' Environment Programme estimates that 150-200 species of plant, insect, bird and mammal become extinct every 24 hours... this is huge news! They are hoping that with continued protection that they can reach a goal set in 2010: Double the wild tiger population worldwide by 2022.

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
TRX Chest Press
TRX Biceps Curl
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dip, 3 sets of maximum repetitions to failure
Captains of Crush Grip Trainer, 15 repetitions per hand between each of the above sets

Have a Great Day!!

First Post Back: Chest and Arms

Just got back from another great NOLS trip down the Rio Grande. I am always impressed and inspired by the Big Bend area of Texas. Amazing stars and sleeping next to a river have a way of making you feel very small.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Barbell Curl
AbMat Butterfly Sit-Up

Weight Training:
Bench Press, 5 sets of 6-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of 4 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Barbell Wrist Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete set. Five sets total. No rest between exercises.
Dip, 15 repetitions
Dumbbell Renegade Row, 15 repetitions

Have a Great Day!!

Cleveland has a lot to look forward to....

I know that it is really hard for the Cavaliers' fans to be positive this morning after losing the NBA title last night. But, despite losing another professional championship, the future looks bright for the "Forest City". The reality is this:
1) LeBron took a bunch of players that otherwise would not be starting on any other team and came close to beating the best team in the league for the NBA Championship. 2) Once Varejao, Love and Irving are healed up they will be back (or maybe traded...) and the Cavs will competing at a very high level. 3) The Cavs will be back and probably for a very long time. The NBA east is weak. The Warriors are a great team but there are a LOT of great teams in the Western Conference. Just off the top of my head they will have to deal with the Clippers, Spurs, Rockets, Grizzlies. I know it is brutal to hear it Cleveland.... but be patient.

Today's quote is from Julius Caesar:

"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience."

Workout: Full Body Bodyweight and Endurance Training
Warm-Up: Perform each exercise for one minute each
Jumping Jack
Trunk Twist
AbMat Abdominal Crunch
Workout: 45-60 seconds rest between sets.
Burpee, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 15 repetitions
Dip, 3 sets of 20 repetitions
GHD, 3 sets of 20 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Pull-Up, 3 sets of 10 repetitions
25m Side Step with Resistance Band, 3
TRX Biceps Curl, 3 sets of 10 repetitions

Have a Great Day!!

Seasonal Goals and a Chest and Arms Circuit

It was a great day last time we did our chest workout. I have been training with a friend and co-worker that had set a goal in January to bench press 200 lbs. before the end of our spring season in May. He worked very hard all season, working out six days a week and the other day he was able to do his one repetition maximum at 200 lbs.!! It goes to show that when you set reasonable goals and train hard you can achieve! When we first started training together he struggled with a 135 lbs. bench press.

Today's quote is from Henry David Thoreau:

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Workout: Chest and Biceps
Circuit Training: Perform each exercise in order for one minute each to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Dip
Dumbbell Hammer Curl
Captains of Crush Grip Trainer
Dumbbell Fly
Push-Up
Axle Bar Curl
AbMat Abdominal Crunch

Have a Great Day!