Just a Quick Workout Post

Just a bit tired today so I am going to post the workout today and get myself to bed...

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Clean from the Block, 75% of 1-RM 6 sets of 2 repetitions
Clean Pull, 4 sets of 2 repetitions 90%, 95%, 100% and 105% of 1-RM
Front Squat, 3 sets of 3 repetitions at 83% of 1-RM, 1 set of 3 repetitions at 60% of 1-RM
Power Snatch, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Not Really a Rest Day on Super Tuesday and the Workout Today

I think that it would have been interesting to watch the faces of the Clinton campaign like a time lapse, slow motion train wreck stare as they watched the Electoral College map fill in. It was amazing how badly the "professional pollsters" screwed up this election. I cannot remember, in my life time a bigger screw up in an election?! I am quite certain that the only person more stunned than Clinton was Trump. Well, with control of the House, Senate and White House it is time for Republicans to put up or shut-up. Getting elected is one thing, governing is another. I am hoping that Americans can all say that for the good of the country, I wish Trump success.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 15 repetitions
Clean from the Block, 70% of 1-RM 3 sets of 3 repetitions
Clean Pull, 95% of 1-RM 3 sets of 3 repetitions
Front Squat, 80% of 1-RM 5 sets of 3 repetitions
Power Snatch, 65% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

I have had a great day but I am exhausted from work and the evening workout... tonight you get the quick post.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Clean from the High Blocks, 80% 1-RM 4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.
Back Squat, 89% 1-RM 3 sets of 2 repetitions. Then 50% 1-RM 1 set of 5 repetitions
Bent Over Barbell Row, 6 repetitions
Hang Power Snatch from the Knee. One minute rest between sets. 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 1 repetition, 75% 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 4 sets total.
Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 3 repetitions, 100% 1-RM 2 sets of 3 repetitions
Incline Bench Dumbbell Press, 6 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!

Debate Night and the Workout

I am planning on watching some of the debate before bed so I am just going to drop a quick workout post here tonight. I am sure I will have some comments tomorrow.

Warm-Up:

Row, 500m

PVC Passthrough, 10 repetitions

PVC Wraparound, 10 repetitions

Foam Roller Work

Weight Training:

Clean from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises . 5 sets total.

Back Squat, 86% 1-RM 3 sets of 5 repetitions. Then 50% 1-RM 2 sets of 5 repetitions

Bent Over Barbell Row, 6 repetitions

Hang Power Snatch from the Knee, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 2 repetitions, 75% 1-RM 3 sets of 1 repetition

Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.

Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions, 100% 1-RM 2 sets of 2 repetitions

Incline Bench Dumbbell Press, 6 repetitions

Mobility:

Banded Shoulder Girdle Stretches

Hamstring Stretch

Quadriceps Stretch

Foam Roller Work

Have a Great Day!!

Redskins are Terrible and the Workout

I do not know what to say except that the Redskins look really bad at the moment. They better turns things around quickly?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Clean from High Blocks, 75% 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Back Squat, 80% 1-RM 5 repetitions
Bent-Over Barbell Row, 6 repetitions
Hang Power Snatch, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 5 sets of 2 repetitions
Deficit Pull Snatch Grip, 85% 1-RM 4 repetitions, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions
Dumbbell Incline Chest Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

PEDs, James Harrison and the Workout

James Harrison is a beast, a terror on the football field and thirty-eight years old. Thirty-eight might as well be 100 years old in terms of playing in the NFL. To explain his longevity, at one point Harrison commented that he spends around $500,000 a year on training, massage, and other body work to keep himself game ready. However, Al-Jazeera came out recently with a list of players that have allegedly used Performance Enhancing Drugs (PEDs) and that list included James Harrison. The NFL has said that Harrison could be suspended indefinitely if he does not testify about these allegations. At thirty-eight, any suspension could essentially equal a retirement for Harrison. Part of me says, of course he is using PEDs. I think most players in the NFL are using these drugs just to stay on the field. It will be interesting to see how this turns out.

Warm-Up:
Row, 250m
Prisoner Lunge, 20 repetitions
Banded Overhead Squat with Barbell, 3 sets of 10 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Feet Clean from Jerk Block, 5 sets of 5 repetitions
Clean from Jerk Block, 5 sets of 2 repetitions
Clean from Jerk Block, One repetitions every minute on the minute for ten minutes
Front Squat, 5 sets of 3 repetitions
Seated Strict Overhead Press, 5 sets of 10, 8, 6, 4 & 4 repetitions

Have a Great Day!!

Olympics and the Workout

I love the Olympics. One thing that I have really appreciated this year more than ever (probably because of the tenor of the Presidential campaign, the Black Lives Matter movement, debates about immigration, the call for a ban on Muslims and refugees entering the country, etc.) is the diversity of the U.S. athletes. It makes me very proud to be an American.

Warm-Up:
Air Squat, 20 repetitions
Shoulder Girdle Stretches
GHD Back Extensions with PVC Overhead Press, 5 sets of 10 repetitions
Banded Barbell Overhead Squat, 5 sets of 10 repetitions
Weight Training:
Low Seated Barbell Overhead Press, 5 sets of 4 repetitions
Barbell No-Feet Clean from the Hip, 5 sets of 5 repetitions
Clean from Jerk Block, 10 sets of 2 repetitions
Front Squat, 8 sets of 3 repetitions

Have a Great Day!!