The Least You Do is Give a Half Hour of Time....

I recently did an assessment for a gym member that received their membership on scholarship for financial reasons. That is something that I love about working for a non-profit. Without that scholarship, this young woman would not be able to afford to come to the gym. Emma works helping homeless veterans, making sure that they apply for and receive all of the benefits that the are eligible for. Emma is also working toward joining the Army. Though she does get a gym membership, she does not receive personal training sessions as part of her scholarship. I have a special place in my heart for veterans and those who are willing to serve in the military, so we are going to work together for a half hour on Mondays, Wednesdays and Fridays to get her up to speed for basic training.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Front Squat, 6 sets of 3 repetitions at 55%
Press from the Split Position, 6 sets of 3 repetitions at 52%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Snatch, 4 sets of 2 repetitions at 75%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Redemption in an Ugly Game, Donating Blood and the Workouts

My bracket was busted a long time ago but last night two of my co-workers were battling for the title of Bracket Challenge Winner: Jimmy had Gonzaga and Michael had UNC winning the whole enchilada. In the end, UNC won giving the victory to Michael and giving the Tarheels a bit of payback for a heartbreaking loss last year at the buzzer to Villanova.

Today I am headed down to Blood Assurance to donate blood. My boss at the YMCA has asked all of the Personal Trainers to donate blood if we can. I don't know why I don't do it more often, but I am going to head down today after lifting and before I help coach the Crossfit class at noon. Wherever you are, if you have time.... donate blood BEFORE there is an emergency.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Weight Training:
Front Squat, 6 sets of 5 repetitions
Press From the Split Stance, 6 sets of 3 repetitions
Clean and Jerk, 5 sets of 2 repetitions at 80%
Snatch, 5 sets of 2 repetitions at 80%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Pushback, 3 sets of 10 repetitions per side
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Tuesday Workout:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10-12 repetitions
Chin-Up, 3 sets of 10 repetitions
Dip, 3 sets of 10-15 repetitions
Barbell Curl, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches

Have a Great Day!!

Catching Up

It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches

Saturday:
Rest Day!!

Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Weekend!!

Thursday and Friday Workouts and Keeping One's Word

Today I landed another personal trainer job which I am very excited about. I have been working at UPS and I had committed to working there through the peak season of November and December. While I was at UPS, I was offered a training gig but I did not take that job because I had given my word that I would stay as a package handler until January. Today I was able to land a well paying trainer job and give my UPS supervisor a two week notice that I will be leaving. A person is only as good as their word and bridges are much more effective when they are not burned.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday: Weight Training
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50% of 1-RM
Snatch, 5 sets of 3 repetitions at 60% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 60% of 1-RM
Barbell Romanian Deadlift, 3 sets of 7 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Cubs' Fans and The Workout

The Cubs have fallen behind in the World Series after dropping Game 3 to the Indians 1-0. Now it is a best of seven series and the series is only 2-1 in favor of Cleveland. But, after 108 years Cubs fans are starting to feel the sense of impending doom. What were record high ticket prices took a downward turn after Chicago was shut out last night. Hang in there Cubbies!!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Finally a Saturday Where I could Get Crap Done and the Workout

This felt like the first Saturday in a while where I did not have some type of certification or class or something going on?! I was able to get down to the gym by 7:00 am to get my lifting out of the way. I got home and got the lawn mowed, trees and bushes trimmed, recycling done, laundry washed, dried and folded, shopped for dinner and did some baking. I think the dogs were the happiest having a good long morning walk with time running hot laps in the yard while I mowed. Great domestic Saturday?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Banded Back Squat, 55% of 1-RM with 1-1/2" Bands for 5 repetitions
Alternating Push Press, 2 repetitions from the Front Rack Position, 2 repetitions from Behind the Neck
Clean and Jerk, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 3 repetitions, 80% of 1-RM for 2 repetitions, 85% of 1-RM 4 sets of 2 repetitions
Power Snatch, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 2 repetitions, 80% of 1-RM 4 sets of 2 repetitions
Mobility Work:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

Two Day Post and the Workout of the Day

Yesterday ended up being a rest day from all forms of exercise. The break was much needed after three heavy lifting days in a row on top of three very early morning wake ups. The day off also allowed me to pick up a beautiful Rogue Ohio Bar I spotted on Craigslist for $200. That thing is bad ass. We went and had dinner with friends and then slept in this morning. Back at it today with a great heavy workout!

Warm-Up: Perform each exercise in order for minute each to complete a set. Three sets total. No rest between sets.
Heavy Rope whip
AbMat Sit-Up

Weight Training:
Barbell Clean and Jerk, 5 sets of 5 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 6-8 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Front Plate Raise, 15 repetitions
Barbell Shrug, 8-10 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!