Nationals and the Workout

I feel like I am in a bit of a strange place not biting my nails nervously as the Washington Nationals' bullpen takes over a game. Nats can wrap up the series against the Dodgers tomorrow night!!

The flapper on my left knee is healing very well and held up nicely after a busy day at work and full squats at the gym. Glad to not miss any training really.

Warm-Up:
Airdyne Bike, 2 minutes
Weight Training:
Hang Clean from the Knee, 60% of 1-RM 1 repetition, 70% of 1-RM 1 repetition, work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Back Squat, 80% of 1-RM 5 repetitions
No Kip Pull-Up, 7 repetitions
No Feet Snatch, 80% of 1-RM 6 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total.
Snatch Pull with a Halt at the Knee, 100% of 1-RM 3 repetitions
Weighted Push-Up +35 KGs, 10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Washington Nationals' Emojis and The Workouts of the Day

The Washington Nationals melted down today going from winning 7-1 to eventually losing the game at home to the New York Mets 8-7?! The emojis that I send to my buddy back home in the DC area the most? A Bull + A Pen + A Pile of Poo.

6:30 am Metabolic Conditioning Workout:
Warm-up:
3 minutes continuous Air Squat with a one second stall at the bottom
Metabolic Conditioning 20 minutes AMRAP:
5 Burpees
10 Ketllebell or Dumbbell Goblet Squats
15 Squat Jumps
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

5:30 pmWeight Training:
Deadlift, 5 sets 1-2 repetitions
Power Clean, 5 sets of 2-5 repetitions
Weighted Pull-Up (Bodyweight +25 lbs.), 3 sets max repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 3 sets of 6-8 repetitions

Have a Great Day!!

Nats Win and the Workout of the Day!!

Woo-Hoo!!! The Washington Nationals got out of their slump last night in the thin air of Colorado. They were able to produce 15 runs on a combination of decent hitting, wild pitches and one error by the Rockies. The question is this: Fluke or the beginning of a run?! *Fingers crossed*

Warm-Up:
3 minutes continuous Turkish Get-Up
10 PVC Wraparounds
10 PVC Passthroughs
75 AbMat Sit-Ups
Strength:
Deadlift, 4 sets of 10 repetitions. One set every 3 minutes
Metabolic Conditioning: 5 Rounds for time, Record your time for each distance.
1000m Row
Rest 4 minutes
800m Row
Rest 3 minutes
600m Row
Rest 2 minutes
400m Row
Rest 1 minute
200m Row
Cool-Down:
400m Medicine Ball Run

Have a Great Day!

Winning When it Doesn't Matter, Losing When it Does and the Workout of the Day

The Redskins beat the Browns?! The game however came at a very high price as tight end Niles Paul was carted off the field with a blown up ankle.... done. I am pretty sure that every tight end that the 'Skins were counting on this season now has a nagging injury or is out for the season. Jordan Reed is so fragile that he seems to be made of Waterford Crystal. Then there are the Washington Nationals. I will just say that they have scored one run in the last 27 innings. Really. One run.

Warm-Up:
2 minutes Air Squats with Stall at the Bottom
10 PVC Wraparounds
10 PVC Passthroughs
Burgener Warm-Up, clean focused
Strength:
3×1 Clean and Jerk
Metabolic Conditioning For Time: (Scale this to the weight that is appropriate for you. I put down the weights that I used.)
1 Clean and Jerk, 165 lbs.
100 Ft. Sled Push, 225 lbs.
2 Clean and Jerk, 160 lbs.
100 Ft. Sled Push, 225 lbs.
3 Clean and Jerk, 155 lbs.
100 Ft. Sled Push, 225 lbs.
4 Clean and Jerk, 145 lbs.
100 Ft. Sled Push, 225 lbs.
5 Clean and Jerk, 135 lbs.
100 Ft. Sled Push, 225 lbs.
Cool-Down:
50 AbMat Sit-Ups
400m Walk
Mobility:
Quadriceps Stretch
PVC Shoulder Girdle Stretches

Have a Great Day!!

Doubling Down on DC Sports Misery and the Workout of the Day

The Washington Nationals were just shut out for 18 straight innings by the Los Angeles Dodgers. And just when you thought things could not get worse as a DC sports fan... Here comes RGIII and team dysfunction: The Washington Redskins. Ugh.

Warm-up: Perform each exercise for one minute each to complete a set. Three sets total.
Heavy Rope Whip
Wall Sit with Medicine Ball between legs
AbMat Sit-ups
Metabolic Conditioning:
Every minute on the minute for ten minutes:
Row 200m
Rest 3 minutes
8 minutes AMRAP:
8 burpee box jumps to 20" box
30 double unders or 60 rope skips
Cool-Down:
400m Walk
Mobility:
Quadriceps Stretch

Have a Great Day!!

The Nats are Back and Swings and Squats!

I am happy to say that it seems like Jayson Werth and Ryan Zimmerman will be activated for the Washington Nationals today. The team has suffered through a rash of injuries and a very suspect bullpen for most of the season. Thankfully the rest of the National League East has been pretty bad and the Nats hang on to a slim two game lead over the Mets. Wish I could get a Chia Pet of the Caveman though...

Workout: Squats and Swings!
Warm-Up:
800m Run
5 minute AMRAP:
10 Barbell Front Squats with a one second stall at the bottom
25m Side Step with resistance band
10 Barbell Good Mornings
10 24" Box Jumps
Strength Training:
Barbell Front Squat, 3 sets of 5 repetitions (Heavy!)
Barbell Weighted Step-Ups onto a 20" Box, 3 sets of 8 repetitions
2 minutes Continuous GHD
Metabolic Conditioning for Time:
30 Kettlebell Goblet Squats
3 Burpees
30 Russian Kettlebell Swings
3 Burpees
30 American Kettlebell Swings
3 Burpees
Cool-Down:
5 Minutes Steady State Row
2 Minutes Quadriceps Stretch
100 AbMat Sit-Ups

Have a Great Day!!