The NFL Draft starts tomorrow night. For the first time in a long time, I am not very concerned as a 'Skins fan. Projections have Washington taking lots of defensive players and offensive lineman. That is how you build a championship team: Protect Kirk Cousins and get after Tony Romo. McCloughan: Don't let me down.
Warm-Up:
Jump Rope, 3 minutes
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
Barbell Split Jerk 65#, 10 repetitions
Barbell Thrusters 65#, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training Super Set: Perform each exercise in order to a complete set. Seven sets total. No rest between exercises. Scale weights to what is appropriate for you.
Clean and Split Jerk, 85% of 1 Rep Maximum Weight, 1 repetition
Push Press from the Rack 95#, 12 repetitions
Metabolic Conditioning: AMRAP in 12 minutes. Perform each exercise in order to complete a set. Complete as many repetitions as possible in 12 minutes.
Dips, 8 repetitions
Bar Facing Burpee, 8 repetitions
Barbell Thruster 95#, 4 repetitions
Cool Down:
Jump Rope, 3 minutes at a casual pace
Have a Great Day!!
In the spirit of NFL coach Dennis Green after a loss to the Chicago Bears, I will say this about the Republican candidates for President: "They were who we thought they were...." The crazy, scary lunatics were as nutty as ever. The reasonable folks that are middle of the road, moderate conservatives were pleasant and Presidential in appearance. Though I am a registered Democrat, I could see John Kasich as President. I was very disappointed that the moderators did not bring up climate change or income disparity in the U.S. Of course, it was run by Fox "News" (I put news in quotes simply because I do not think that they actually report unbiased news...) so I did not expect very much honestly...
Workout of the Day:
Warm-Up:
200m run
30 Air Squats, stall at bottom of each rep
10 PVC Wraparounds
10 PVC Passthroughs
Burgener warm-up Power Clean focus
Strength:
Clean and Jerk
1x5@40% 1-RM, 1x5@50% 1-RM, 1x5@60% 1-RM
3x10 Barbell Thrusters
WOD:
5 rounds for time: (I used a weight slightly less than the Clean and Jerk weight at 40% above)
12 Deadlifts
9 Power Cleans (Weight goes all the way to the ground for each repetition)
6 Clean and Jerks
Cool-Down:
400m Walk
50 AbMat Sit-Ups
Have a Great Day!!
