March Madness and the Workout

Today is the day that I pretend to know what the hell is going on in college basketball. I do love the NCAA tournament but really, does anyone know who is going to win between Mount Saint Mary's and New Orleans?!

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean, 3 repetitions at 60%, 70%, 80% and again at 70%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 3 sets of 5 repetitions at 86% and one set of 5 at 60%
Bent Over Row, 6 repetitions

Hang Power Snatch, 2 repetitions at 60%, 65%, 70% and four sets of 1 repetition at 75%
Snatch Pull, 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Tennessee Snowpocalypse, More Visitors and a Classic Dumbbell Workout!!

Yesterday it was very cold here (Well, cold for Chattanooga?!) and it actually snowed overnight. Chattanooga area schools were closed before the first snowflake even flew?! This morning we woke up to a cold, crisp day with a dusting of snow on the ground. We also had a good friend fly in from Arizona last night and her flight was delayed for de-icing at the Dallas/Fort Worth airport for almost two hours. It threw a bit of a wrench in the typical workout schedule. Today will just be a classic upper body dumbbell workout. The point will be to avoid leg work today since tomorrow will be a long marathon training day.

Warm-Up:
Row, 500m
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Seated Dumbbell Triceps Extension, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions after each of the above sets
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Shoulder Stretch

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!!

Rare Day with the Whole Family and the Upper Body EMOM

Today was a day without an alarm clock! we were able to sleep in until Biscuit decided that he had had enough of this sleeping thing and started making sure we knew he was awake!! We got good dog walking in, cleaned the gutters and straightened up the backyard. We will have family coming to visit soon... two more people and two Labradors!! We will see how our little house holds up!

Today I did another upper body workout to give my legs a break after the long run yesterday.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Every Minute on the Minute: Perform one set of each of the following exercises, every minute on the minute. Three sets of each exercise total.
Bench Press, 10 repetitions
Bent Over Barbell Row, Supine Grip, 10 repetitions
Seated Barbell Overhead Press, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

Being a Movie Critic and the Workout

We went to a matinee viewing of "Rogue One: A Star Wars Story" today. I grew up in the late seventies to eighties so the Star Wars movies have been a huge part of my life. Rogue One was quite good in my opinion. The story line was very good... I would have liked a bit more of Forest Whitaker... but what I liked most was that they kept a style that was very similar to the original Episode IV movie. I will say two thumbs up from me!!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Clean from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Back Squat, 72% 6 repetitions
Bent Over Barbell Row, 8 repetitions
Power Snatch from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Snatch Pull, 90% 3 repetitions
Bench Press, 5 repetitions

Have a Great Day!!

What Can Brown Do For Me?! How About a Little Sleep?!

Had to show up at work at 11:00 pm on Sunday to load packages so the deliveries could head out on Monday morning. It is this simple: The trucks have to be loaded early in the morning so that they can get out for their deliveries. If there are more packages during the busiest season of the year, then the people that need to load those trucks have no choice but to come in earlier. The more packages that there are, the sooner we need to be there.

After working all night, I did a dumbbell workout at home to maximize my rest.

Warm-Up:
Row, 500m
Weight Training:
Dumbbell Chest Press, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Goblet Squat, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions with each side
Alternating Dumbbell Curl, 3 sets of 10 repetitions per side
Mobility:
Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Post: Strength Training Saturday

Warm-Up:

400m Jog

3 Rounds:

10 Hand Release Push-Ups

15 Air Squats w/ stall at the bottom

20 GHDs

25 AbMat Sit-ups

Strength:

Back Squat, 5 sets of 5 repetitions

Bench Press, 5 sets of 5 repetitions

Standing Weighted Calf Raise, 3 sets of 15 repetitions

Deadlift, 5 sets of 1-2 repetitions

Captains of Crush Grip Trainers, 3 sets of 15 repetitions

Bent Over Barbell Row, 5 sets of 5 repetitions

Cool-Down:

400m Walk

PVC Shoulder Girdle Stretch

Quadriceps Stretch

Hamstring Stretch

Have a Great Day!!