Friday and Saturday Buckeye Program Lifting

Had a busy day training folks at work Friday and a nice Saturday of chores around the house but able to weight train both days.

Friday:
Warm-Up:
Row, 5 minutes
Jump Squat, 10 repetitions
Foam Roller
Weight Training:
Deadlift, Buckeye Program
GHD Back Extension, 3 sets of 15 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretches

Have a Great Day!!

Trump Statues and the Workout

Apparently overnight, naked statues of Trump appeared in San Francisco, Los Angeles, Cleveland, Seattle, and New York City. Titled "The Emperor Has No Balls" the anarchist collective INDECLINE commissioned the statues and had the following comment: "Like it or not, Trump is a larger-than-life figure in world culture at the moment. Looking back in history, that’s how those figures were memorialized and idolized in their time... with statues." The New York City Parks Department responded to the installation of the statues this way: "NYC Parks Department stands firmly against any un-permitted erection in city parks, no matter how small." Perfect.

Warm-Up:
Row, 250 meters
Banded Overhead Squat with Barbell, 3 sets of 10 repetitions
Banded Shoulder Girdle Stretch, 3 sets of 30 seconds of stretching per side
GHD Back Extension with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Feet Snatch from Jerk Blocks, 6 sets of 3 repetitions
Super Set: Complete each exercise in order to complete a set. No rest between exercises. Five sets total.
Trap Bar Deadlift, 5 repetitions
Barbell Overhead Lunge with Snatch Grip, 6 repetitions per leg
Super Set: Complete each exercise in order to complete a set. No rest between exercises. Five sets total.
Clean from the Hip, 2 repetitions
Front Squat, 2 repetitions
Strict Behind the Neck Overhead Press, 2 repetitions
Strict Overhead Press, 2 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

Workout Post

I was able to get into the gym early today and get back home. Still developing technique around the Olympic lifts and training the muscular mechanics to make them possible.

Warm-Up:
Row, 500m
Banded Shoulder Stretches
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Banded Overhead Squat with PVC Pipe, 2 sets of 10 repetitions
Weight Training:
Banded Overhead Squat with Barbell, 5 sets of 10 repetitions
No Use of Feet Clean to Squat Muscle-Up, 5 sets of 3 repetitions
Barbell Clean to Squat, 5 sets of 2 repetitions
Trap Bar Deadlift, 5 sets of 5 repetitions
Foam Roller Work

Have a Great Day!!

Barack and the Workout

I am going to miss Barack. I am not going to go into political views here.... there are opinions all over the map about this guy. One thing that I would challenge anyone to argue is the fact that President Obama has handled himself with a lot of grace, poise and dignity. I have been very proud to call him my President.

Warm-Up: Perform each exercise in order to warm-up.
Row, 250 meter 
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Handstand Hold, 30 seconds
2-3 Minutes to Stretch
Metabolic Conditioning: Perform each exercise in order to complete a round. Do as many rounds as possible in 15 minutes.
Power Snatch (95#/65#), 5 repetitions
Pull-Up, 10 repetitions
Ball Slam, 15 repetitions
Rest, 3 minutes
Then 5 Rounds of each: 
Plank, one minute
GHD Back Extension, 10 repetitions

Have a Great Day!!

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!!