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!!

Well at Least I Still Have the Nationals and a Full Body Workout

It looked like Paul "The Truth" Pierce had hit his THIRD clutch three pointer in the series against the Atlanta Hawks to tie game six as time expired. If you had to pick one word that has described Paul Pierce and his career, it is clutch. But sometimes being clutch is not enough. The TRUTH was that instant replay revealed the ball still touching the tips of Pierce's fingers as time expired, eliminating the Washington Wizards from the NBA playoffs. That means the Caps and the Wizards are out.... all I can say right now is how about those Nationals?!

Today's quote is from Nate Silver:

"People attach too much importance to intangibles like heart, desire and clutch hitting."

Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Ball Slam
AbMat Abdominal Crunch
Weight Training:
Sumo Deadlift, 4 sets of 5 repetitions, 90 seconds rest between each set
(Primary muscles worked: Erector spinae group, biceps femoris)
Incline Dumbbell Press, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Split Squat, 4 sets of 8-10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, and lateralis, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Barbell Hip Thrust, 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Push-Up (body weight +50lbs.), 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!