Lifting Yesterday, Sofa King and Marathon Training

Yesterday was more busy than usual. Besides the normal work schedule and exercise we squeezed in a dinner outing with our very nice neighbors. We went to one of our local favorite places Sofa King Juicy Burger... great name, excellent food and reasonably priced. All that socializing did not allow me the time I needed to post before crashing for the evening so you will get both yesterday and today right now.

Yesterday's Lifting:
Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 80% 1-RM  4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 89% of 1-RM,  3 sets of 2 repetitions and then 50% of 1-RM 1 sets of 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 60% of 1-RM 2 repetitions, 65% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 75% of 1-RM 1 repetition, 80% of 1-RM 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 3 repetitions
Seated Military Press, 4 sets of 4 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Today's Marathon Training:
Run, one and a half hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Busy Last Few Days and the Workout

The last two days have been hectic. Working schlepping packages, yesterday was a rest day from exercise and today was more Olympic lifting. I also met with the manager of a local training facility in the hopes of working there after the UPS peak season ends in January. Now, just a quick workout post prior to bed.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 75% of 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 83% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 70% of 1-RM 5 sets of 2 repetitions
Deficit Clean Pull, 85% x 4 repetitions, 90% 3 repetitions, 95% 2 sets of 2 repetitions
Seated Military Press, 4 sets of 8 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

I am pretty whooped today so you just get a workout post.

Warm-Up:
Row, 500m
Weight Training:
Snatch from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Front Squat, 80% 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 65% 1-RM 6 sets of 3 repetitions with one minute rest between sets
Deficit Clean Pull, 80% x 4 repetitions, 85% 4 repetitions, 90% 2 sets of 4 repetitions
Seated Military Press, 4 sets of 8 repetitions

Have a Great Day!