Caps went down to the Pens in overtime tonight. After the expletives had subsided it was really hard not to think, "Same ol' Caps". We are running out of seasons that Ovechkin will be great to keep getting sent home early from the playoffs.... again. But, hey at least the Nats blew up the Royals!!
Warm up:
Jump Rope, 3 minutes
Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
TRX Row with Supine Grip, 10 repetitions
Barbell Good Morning, 10 repetitions
24" Box Jump, 10 repetitions
Butterfly AbMat Sit-Up, 20 repetitions
Strength Training:
Deadlift, Seven sets of 1-2 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict Wide Grip Pull-Up, 15 repetitions
Dumbbell Pullover, 10 repetitions
Sumo Deadlift to High Pull, 5 repetitions
Cool-Down:
400m Walk
Mobility:
Foam Roller Work
Have a Great Day!!
Not the same type of choke this time. Bryce Harper hit a home run in the 10th inning to take the lead versus the Phillies. Papelbon comes in to close the game and with two outs blows the lead giving Philadelphia the win. The Nats did win the series but they could have gotten the sweep! When interviewed about the loss after the game Papelbon said, “All of them suck. Your job is to go out there and preserve the win. When you don’t do your job, you gotta learn how to turn the page and move on, go to Miami and win another series.” Maybe the Nats were a little too comfortable with their seven game win streak. We will see how they bounce back.
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Passthrough
Barbell Good Mornings
Trunk Twist
Weight Training:
Dumbbell Snatch, 5 sets of 1-5 repetitions
Deadlift, 5 sets of 1-2 repetitions (Put up a personal best today!!)
Upright Barbell Row, 3 sets of 8-10 repetitions
Cable Face Pull, 3 sets of 8-10 repetitions
Bent Over Dumbbell Row, 3 sets of 4-6 repetitions
Cannonball Pull-Up, 5 sets of maximum repetitions
Have a Great Day!!
It is actually a nice time of year to be a Washington DC area sports fan. The Wizards won game one in Toronto, Scherzer got his first victory as a National's starter, the Capitals are tied with the Islanders 1-1 in their first round series and the Orioles have a winning record, in second place behind the Red Sox. It is good to get a good dose of hometown sports positivity before the Redskins take the field again. I am usually optimistic though and look forward to the draft and the future.
Today's quote is from Lyndon B. Johnson:
"Yesterday is not ours to recover, but tomorrow is ours to win or lose."
Workout: Back
Warm-Up: Perform each exercise for one minute each to complete a set. Three sets total with no rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Ball Slam
Weight Training:
Deadlift (Sumo or Conventional), 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 50 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine T-Bar Row, 55 total repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
5m Rope Climb, 10 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris, lower trapezius)
Bicycle Abdominal Crunch, 100 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!!
