America First? Couple of Workouts

I am a very proud combat veteran of the United States military. I also consider myself very patriotic and I love America. The new White House has released its plan for its budget and I am wondering how it aligns with the "America First" message that the administration has put out. I am certain that after 16+ years of constant combat that the U.S. military is in need of repair and retooling. I also believe that it is only right to spend money to care for our wounded Veterans. I think that investing in infrastructure projects is wise not only to improve our communities but to put people to work. However, after traveling along the U.S.-Mexico border for a couple of weeks a year for the better part of 17 years, spending a crap ton of money on a wall on our southern border is a colossal waste of money and time. To pay for this, the Trump administration is slashing environmental protections, domestic programs and the State Department? I don't get how that is "America First"?

Wednesday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from High Blocks, work up to best three repetition weight and then 2 sets of 3 repetitions at 70%
Front Squat, 3 sets of 4 repetitions at 86%, one set of 4 repetitions at 50%
Pull-Up, 4 sets of 7 repetitions
Hang Power Clean, 2 repetitions at 60%, 65% and 70%. Four sets of 1 repetition at 75%
Clean Pull, 3 repetitions at 90% and 95% and 2 sets of 3 repetitions at 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Thursday HIIT Rowing Workout:
Warm-Up:
Row, one minute easy row
HIIT:
12 rounds of 30 seconds of High Intensity row, 1 minute of Low Intensity Row
Cool-Down:
Row, 2 minutes easy row
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Friday Workout Post

Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Clean Grip Pull, 5 sets of 5 repetitions
Barbell Weighted Jump Squat, 3 sets of 5 repetitions
Kettlebell Overhead Walking Lunge, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Curl
Hamstring Curl

Have a Great Day!!

Hours of Work and Training

"It's not the hours you put in your work that counts, it's the work you put in the hours." -Sam Ewing

I had the distinct privilege today to work with two clients that are recovering from traumatic accidents. I obviously cannot go into any kind of details, but I walked away from their training sessions in a bit of awe. Knocking on wood, I have been very blessed to have avoided any medical issues and I try to get at least five days a week of exercise every week. These clients though are working their butts off just to get their lives back to some sort of normalcy. Inspiring.

Sunday: Marathon Training
Run, three hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Monday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions at 50%, 60%, 65% and 70%
Clean with 90 seconds rest between sets, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%
Clean Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Back Squat, 3 sets of 3 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Taking the Time for Fun and the Workout

I went to the gym and had a great lifting session and then came home for lunch. After eating I was about to enter the blogosphere and Rebecca was about to go back to her studies when I looked out the window and noticed what a beautiful day it was here in Red Bank. We grabbed the football and went outside and tossed the pigskin around for 15-20 minutes. It was a short break but it was a lot of fun and the heelers laid in the grass happy to have the whole family outside together!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions each at 50%, 60%, 65% and 70%
Clean, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%, 1 repetition at 84%, 88% and 88%
Clean Pull, 3 repetitions at 90% and 95%, 2 repetitions at 100% and 105%
Back Squat, 3 sets of 3 at 84%, one set of 5 repetitions at 70%
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Sunday and Monday Posts

I was able to get my long marathon training run in yesterday with weather in the high 30s prior to it raining late Sunday morning. Today I had a good lifting session at the gym. Great couple of days!

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

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 60% of 1-RM
Clean, 5 sets of 2 repetitions at 80% of 1-RM
Clean Pull, 4 sets of 5 repetitions at 90% of Clean 1-RM
Back Squat, 5 sets of 5 repetitions at 75% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Clean Training Friday

Went into the gym and did a clean focused Olympic lifting session.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Clean Muscle Up, 4 sets of 3 repetitions
Hang Clean, 4 sets of 2 repetitions at 75% of 1-RM
Clean Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Push Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

All in on the Falcons and the Workout

Well, surprise surprise... Tom Brady and Bill Belichick once again have the New England Patriots in the Superbowl. What is interesting though is that representing the NFC are the Atlanta Falcons. The eventual number one scoring offense in the NFL was a 150 to 1 long shot of reaching the Superbowl at the beginning of the season. Since my Washington Redskins once again bumbled and stumbled their way out of contention for a championship, I am going to pull for the Falcons to win their first Superbowl.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 65%, 70%, 75% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 65%, 70%, 75% and 70% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 110% of Clean 1-RM
Back Squat, 3 sets of 2 repetitions at 92% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Legs of Lead Back at the Gym

Running for three hours and a delayed NFL playoff game Sunday, and a crack of dawn reporting time at work Monday all led to a tough workout at the gym today. My legs were pretty heavy, but by the time I was done with the warm-up they were feeling a whole lot better.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean and Push Press, 4 sets of the three repetitions at 60%, 65%, 70% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 75% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 88% of 1-RM
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 4 repetitions at 60%, 65%, 70% and 75%
Push Press, 4 repetitions
Hang Clean, 3 repetitions at 60%, 70%, 75% and 70%
Clean Pull, 3 repetitions at 90%, 95% and 100%
Back Squat, 3 sets of 5 repetitions at 88%
Incline Dumbbell Press, 3 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

New Year: Take It Easy and the Workout

So many folks make the New Year's resolution to lose weight or become more fit. These are really admirable goals and I definitely saw some new faces at the Crossfit class this evening at the gym. It is however very important to take it easy when starting an exercise routine and some folks may need to check with their doctor first. One of the main reasons people do not follow through with exercise goals is because they start with exercise classes or programs that are too intense. If you have been sedentary or are just getting back to exercising.... ease into it and slowly increase the intensity.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 1 repetition at 65% of 1-RM
Push Press, 3 repetitions
Hang Clean from Below the Knee, 3 repetitions at 70% of 1-RM, 3 repetitions at 75% of 1-RM, 3 repetitions at 80% of 1-RM
Clean Pull Halting at the Shin, 5 sets of 3 repetitions at 90% of 1-RM
Back Squat, 5 repetitions at 74% of 1-RM, 5 repetitions at 78% of 1-RM, 3 sets of 5 repetitions at 82% of 1-RM
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

I Survived and the Workout

I have officially made it through "The Peak Season" at UPS and will now celebrate with three straight days with at least eight hours of sleep!! It was also a great day for some Olympic lifting!!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Snatch 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.
Front Squat, 72% 5 repetitions
Strict No Kip Pull-Up, 7 repetitions
Power Clean 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.
Clean Pull, 90% 3 repetitions
Seated Barbell Shoulder Press, 5 repetitions

Have a Great Day!!

Back in the Gym, Back to Community

I have started to get used to my schedule at UPS during peak season and I was able to rest after work and get into Bridge City Strength and Performance to lift today. It is not that I have to go in to exercise.... I have all the equipment and space I need to exercise at home. What I value at Bridge City is the community of people that I have come to enjoy exercising with. Not only do I get support and coaching while lifting, I talk with people about their lives and how things are going for them. It is the place where I go to get away from other aspects of my life and spend time with nice people. Invaluable.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch, Start at 60% of 1-RM and work up to a one repetition maximum lift in 7 sets total.
Super Set: Perform each exercise in order to complete a set. Four sets total with no rest between exercises.
Front Squat, 5 repetitions at 60% of 1-RM
Strict, No Kip Pull-Up, 8 repetitions
Power Clean from the Block, 4 sets of 5 repetitions at 65% of 1-RM
Super Set: Perform each exercise in order to complete a set. Four sets total with no rest between exercises.
Clean Pull, 4 repetitions from 80%-90% of 1-RM
Standing Military Press, 8 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

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!!

Rest Yesterday, Lift Today

We survived the first all family hands on deck 3:15am wake up the other day and today it seemed easier. Yesterday was a nice break to let the body rest from running and weight training but it was nice to get back to the gym this afternoon. I am definitely on dinner prep for the next month while residency focus is on the unpredictable schedule of the trauma rotation so I am trying to get to the gym earlier.

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Snatch from the Knee, 80% of 1-RM 4 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 93% of 1-RM 1 repetition
Wide Grip Supine Grip Bent Over Row, 6 repetitions
No Feet Clean, 80% of 1-RM 4 sets of 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 95% of 1-RM 2 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

World Series of Broken Dreams, a Rest Day, and a Workout

The World Series between the Cubs and Indians will inevitably crush a long suffering fan base. I don't think that the Indians actually believe they are cursed but the Cubs have the chance to exercise the infamous Curse of the Billy Goat, Unfortunately the goat's name was Murphy.

Yesterday I rested. And it was glorious.Today after a pretty tough day at work I had a good workout at the gym. It was one of those days that I debated whether I should go to the gym or not and decided that I needed to go. As always I was very glad that I went.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Snatch from the Knee, 60% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 1-RM 1 repetition, 70% of 1-RM 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 91% of 1-RM 2 repetitions
Supine Grip Bent Over Row, 8 repetitions
No Feet Clean, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 90% of 1-RM 3 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

The Tribe, The Debate and the Workout

Congratulations to the Cleveland Indians as they head to the World Series. I am not sure that the city of Cleveland could handle TWO championships in one year?! It will certainly be an interesting if it is Indians vs. Cubs for the title.

Speaking of battling for the title, I will be glad when this last Presidential debate is over. Early voting has started here in Hamilton County, Tennessee and we are planning to go this Saturday. Check here if you are interested in voting early in your state!

Great workout today. Funny how it works when you eat enough and get plenty of rest.... You have a good session in the gym!! Weird?!

Warm-Up:
Airdyne Bike, 2 minutes
Foam Roller Work
Weight Training:
Snatch from the Knee, 75% of 1-RM 6 sets of 2 repetitions
Superset: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Front Squat, 88% of 1-RM 3 repetitions
Supine Grip Bent-Over Barbell Row, 8 repetitions
No Feet Clean, 70% of 1-RM 6 sets of 2 repetitions
Superset: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 95% of 1-RM 3 repetitions
Push Press, 4 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Quick Workout Post

Had a pretty solid day at work with an exhausting workout. I am pooped.

Warm-Up:
Airdyne Bike, 2 minutes
Weight Training:
Snatch from the Knee, 60% of 1-RM 3 repetitions, 70% of 1-RM 3 repetitions, 1-RM 3 repetitions, 70% 1-RM 3 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Front Squat, 82% of 1-RM 4 repetitions
Supine Wide Grip Bent-Over Row, 7 repetitions
No Feet Clean, 65% of 1-RM 6 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total.
Clean Pull, 90% of 1-RM 3 repetitions
Push Press, 6 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!