Quick Workout Post

Just a quick post of the daily workout.

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
24" Box Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift 70% of One Rep Max., 5 sets of 5 repetitions
Pendlay Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

At Some Point the Craziness HAS to Stop and the Workout

Young black men being shot every day by cops for no good reason. Now in a place like Dallas where a police department is trying to make changes... a place where a peaceful protest by the Black Lives Matter movement was just wrapping up.... a place where the police respected the protesters last night and the protesters respected the police. And then some people unloaded on the cops. Described as snipers they shot eleven officers and five of those cops have died. There is not a lot of information but this we know is true: Once again some people not of their right mind were able to get a hold of a gun that has a capacity to kill or injure a lot of people.

Warm-Up:
Rowing HIIT: One minute warm-up pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Weight Training:
Farmer's Carry Handle Deadlift, 5 sets of 1-5 repetitions
Pendlay Row, 5 sets of 5 repetitions
Rope Handle Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 5 sets of 4-6 repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Hopefully today will be a better day than yesterday.

Pigs Fly and Rebellious Congressional Democrats.... and the Workout

There was a sit-in conducted by Congressional Democrats as the House lacked any legislative action on proposed gun control measures. Speaker Paul Ryan shut down the cameras in the House chambers but Democrats streamed video of their protest on their phones and the videos got out. I cannot remember the last time there was outrage expressed by Democrats? After years of listening to far right conservatives and the Tea Party, it was refreshing to see some Congressional Democrats fight back a bit!

Warm-Up:
Row, 20 minutes
Perform each of the following exercises in order to complete a round. Three rounds total. No rest between exercises.
Jumping Jack, 40 repetitions
PVC Trunk Twist, 30 repetitions
PVC Passthrough, 20 repetitions
Kettlebell Swing, 10 repetitions
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 4-6 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!

Marco Rubio: Idiot.... and the Workout

So, after the incredible tragedy of the worst gun related massacre in U.S. history, Marco Rubio made a statement that proved to me a couple of things: 1) He is a coward that is afraid to take on the NRA and 2) He is an idiot. After this shooting in an Orlando based night club that killed FIFTY people, Rubio says that it is more important to focus on the radicalization of the shooter and not to focus on the fact that he was able to purchase the firearms. Of course this is Rubio's stance. Is it problematic that there was a possibility this crazy person was radicalized by ISIS half a world away? Sure. However, the real problem that Senator Rubio failed to mention (conveniently...) is that there is a piece of legislation held up by the dysfunction in Congress that would keep people who are on the government's terrorist watch list from purchasing firearms. Not to mention, that if there were reasonable gun control laws in this country, one's where a person cannot purchase military style weapons meant only to kill people, a massacre on this scale would be damn near impossible. Idiot. And I am now off my soapbox. I am just tired of watching these tragedies over and over again with our "leaders" doing NOTHING.

Warm-Up: Complete each exercise in order to complete a round. Three rounds at a warm-up pace, no rest between exercises.
Ball Slam, 10 repetitions
Barbell Good Morning, 15 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Sumo Deadlift, 5 sets of 2-3 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 5 sets of 4-6 repetitions
15' Rope Climb, 5 repetitions
Core Work: Perform 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!