Wild Times in Washington and the Workouts

I am not sure that I have been alive to see something like the current events in DC. I do get it that a President can fire an FBI Director for any reason. But it sure looks strange when a President cans a FBI head that is investigating that President's campaign for colluding with the Russians to effect that election?! At the very least, President Trump acted with some very poor timing?!

Friday:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 15 repetition
Barbell Good Morning, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Bench Press, 5 sets of 5 repetitions at 75% of 1-RM
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
Dip, 3 sets of 15 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Have a Great Day!!

RIP Leia Organa, Good Riddance to 2016 and the Workout

Overall, 2016 was a great year. We got started in the amazing town of Chattanooga, we have a wonderful little house and we brought a great new little dog into our family. However, I feel like 2016 is trying to kill off my childhood and adolescence!! David Bowie, Prince, Carrie Fisher, and now George Michael?! I am ready for 2017 to come along and hit the reset button.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Clean from the Hip, 4 sets of 3 repetitions at 80% of 1-RM
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Back Squat, 4 repetitions at 80% of 1-RM
Bent Over Barbell Row, 5 repetitions

Power Snatch from the Block, 4 set of 2 repetitions at 75%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Snatch Pull, 2 repetitions at 95% of 1-RM
Dumbbell Incline Press, 3 repetitions

AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!