Becca Longo and the Workout

For the first time a woman has earned a scholarship in college football. Becca Longo of Arizona is going to be kicking for Adams State University in Colorado. In a year where we could have had the first woman President, I will instead celebrate this young lady's accomplishment of busting through the "glass ceiling".

Warm-Up:
20 lbs. Slam Ball Tabata
Weight Training:
Standing Military Press, 3 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Barbell Skull Crusher, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches

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!!

Friday, Saturday, Whew.... Sunday Rest Day!!

I was able to work Friday and do a number of projects around the house on Saturday.... I also had a couple of heavy lifting days so it is nice to just relax a bit today!!

Friday:
Warm-Up:
Jump Squat, 20 repetitions
Weight Training:
Deadlift, work op to best 3 repetition set then drop to 85% for 3 sets of 5 repetitions
Back Squat, 5 sets of 5 repetitions at 85%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Push Press, 5 sets of 5 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

Walking it Off and Back at the Weights

Today I warmed up by going for our typical one mile dog walk.... going up our normal steep hill felt good on my still weary legs.... it was going down that really woke me up. Still a little tender going down hill.

I was able to hop into the garage gym and do a good upper body workout. Now that the marathon is done I am going back to weight training and will throw in cardio training three days a week. Monday, Wednesday and Friday will continue to be Olympic lifting. Because those workouts will mostly focus on a lot of leg drive, Tuesday, Thursday and Saturday will be "Feel good about myself..." chest and arms work.

Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Biceps Curl, 3 sets of 8-10 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
EZ Bar Skull Crusher, 10 repetitions
EZ Bar Close Grip Chest Press, 15 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

The Fastest College Mile, a Real Team Player and the Workout

I heard a great story today about Izaic Yorks of the University of Washington who ran the fastest mile by a college athlete ever: 3:53?! As crazy fast as that is, he will not be competing in the individual mile at the NCAA championships this weekend. You see, Yorks committed to running in the Distance Medley Relay (DMR) with his teammates. If Yorks ran the individual mile, he would need to run a preliminary qualifying round prior to the DMR and that would jeopardize his teams chances at winning a national title. When asked by his coach if he wanted to compete in the individual race Yorks responded, "I was just, no way. I want to do the DMR. That is what I told these guys I would do. And I am gonna stick to that word." Awesome.

Warm-Up:
1000m Row
Weight Training:
Bench Press, 5 sets 2-10 repetitions
Chin-Up, 5 sets of maximum repetitions
Dumbbell Fly, 5 sets of 10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions
Super Set: Perform the following two exercises in order to complete a set. Five sets total. No rest between exercises.
Weighted Dip (Bodyweight +35lbs.), maximum repetitions
AbMat Sit-Up, 25 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

Have a Great Day!!