The Redskins play the Eagles tonight in Philadelphia. It is true that there is a lot at stake tonight: Whoever wins will be in the driver seat to win the NFC East and go to the playoffs. For Kirk Cousins there is a whole lot more at stake. Can this guy win a big game under the lights being the only game on TV? Can he win on the road? How about three wins in a row? Can he close the deal that will send the 'Skins to the playoffs for the first time since RGIII took them there in 2012? Is Cousins worthy of a contract for a starting QB in the NFL? One big win tonight may answer every one of those questions. A loss and all of them may linger unanswered a bit longer. This is not a monkey on his back.... it is an 800 lbs. gorilla!
Warm-up:
Jumping Jack, 30 repetitions
Air Squat, 50 repetitions
Workout:
AMRAP 15 minutes:
Dumbbell Romanian Deadlift, 10 repetitions
Hand Release Push-Up, 15 repetitions
AbMat Sit-Up, 20 repetitions
Mobility:
Quadriceps and Hamstring Stretches
Have a Great Day and Hail to the Redskins!!
Robert Griffin III has been replaced as the starting quarterback for the Washington Redskins. I for one have not seen the plummeting descent of a star like RGIII's downfall. However, I am not surprised one bit. It is often said that "Crap flows downhill..." and with the Redskins this has always been true. Owner Daniel Snyder wanted to pick RGIII in 2012 and Coach Mike Shanahan said that he would have never traded up to the No. 2 pick to get RGIII if he knew the league was going to punish the Redskins with salary cap penalties. But, they ended up mortgaging the future for an amazing athlete who was an okay quarterback and got the salary cap penalties... dooming the Redskins development for years. Then, after a series of serious injuries RGIII has lost his athletic advantage and he cannot throw his way out of the problem. Now, Coach Jay Gruden has been handed this steaming mess that some call a football team and is doing his best to figure out how to get out of this situation. Ugly.
Morning Workout:
Warm-Up:
1 minute Jumping Jacks
1 minute Continuous Kettlebell Swings
10 PVC Passthroughs
10 PVC Wraparounds
Strength:
Bench Press, 3 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
Every minute on the minute for 15 minutes:
7 Strict No Kip Pull-ups
15 Push-ups
Cool-Down:
1/2 mile walk
Evening workout:
Warm-up:
50 Jumping Jacks
15 Hand Release Push-ups
50 AbMat Sit-ups
Workout:
AMRAP 20 minutes:
5 Burpees
15 Sumo Deadlift to High Pull
400m Run
Mobility:
Shoulder Mobility Stretches
Have a Great Day!!
Robert Griffin III actually said that he thinks he is "The best quarterback in the league". Now, there is confidence in oneself and then there is delusional. This would not be that painful to me if the Washington Nationals were going to make the playoffs.... but this.... wow.
Warm-up:
400m Slow Jog
5 Alternating Dumbbell Snatch
5 minutes AMRAP (Paced, warmup style):
10 Barbell Power Clean
10 Barbell Push Jerk
10 Barbell Sumo Deadlift High Pull
Strength:
3×2 Power Clean to Push Jerk
3×2 Jerk from Rack
3x2 Hang Clean
3x2 Push Jerk from Rack
Workout of the Day:
Metabolic Conditioning AMRAP for Repetitions:
1 minute Block Jerk
1 minute Sumo Deadlift High Pull
1 minute Block Jerk
1 minute Step-Ups to 20" Box
2 minutes Sumo Deadlift High Pull
3 minutes Step-Ups to 20" Box
3 minutes Sumo Deadlift High Pull
Cool Down:
3 minute Row
Mobility:
Shoulder Stretches
Quadriceps Stretch
Have a Great Day!!
The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.
After spending a great weekend with friends back east I am back to the daily exercise.
Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Have a Great Day!
The Redskins were doing pretty well today and then Robert Griffin III dislocated his left ankle. And then DeSean Jackson injured his shoulder. And then, the Redskins proceeded to rattle off 41 points on their way to their first win of the season?! First win to end a nine game losing streak. Go figure. At least there will be no quarterback controversy.
Today's quote is from Kirk Cousins:
"Champions are built on a thousand invisible mornings."
Workout: Shoulders and Triceps
Weight Training:
Heavy Seated Dumbbell Shoulder Press, 3 sets 3-8 repetitions
Dumbbell Side Raises, 3 sets 6-8 repetitions
Alternating Front Dumbbell Raises, 3 sets of 6-8 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 10 repetitions
Triceps Overhead Extensions, 3 sets of 5-8 repetitions
Evening Circuit Training:
Warm-Up: Perform each exercise for one minute.
Shoulder Circles, Side
Shoulder Circles, Front
Shoulder Circles, Overhead
Lightweight Dumbbell Triceps Overhead Extensions
Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Shuttle Run Sprints
Log Push Press
TRX Skull Crushers
Alternating Dumbbell Front Raises
Diamond Triceps Push-Ups
Abdominal Crunches
Dumbbell Side Raises
Have a Great Day!
I watched the Redskins play the Ravens tonight in pre-season football. RGIII once again seemed to under perform when in the game. My problem with RGIII is that he had his "brand" going before he ever did anything on the field in the NFL. I have seen him in ads for Adidas, Subway and Gatorade. All of that money and publicity and he has not done anything on the field.
Tonight, back-up quarterback Kirk Cousins outplayed RGIII in the second half of the game. I would just like to see athletes get out on the field, win games, make a name for themselves professionally and then work on their brand. Greed is very powerful.
Tonight's quote is from Charles Kuralt:
"There are a lot of people who are doing wonderful things, quietly, with no motive of greed, or hostility toward other people, or delusions of superiority."
Weight Training: Legs
Back Squat, 5x5
Weighted Calf Raises, 3 sets of 20 repetitions
Stiff Leg Dead Lifts, 3 sets of 6-8 repetitions
GHD, 3 sets of 20 repetitions
Reverse Barbell Lunges, 3 sets of 6-8 repetitions
Have a Great Day!
