Tonight's Workout

Stepping up the workout tonight. All cleans will go down to an "ass to the grass" front squat.

Warm-Up:
Steady State Row, 3 minutes
Warm-Up Super Set: Perform each exercise in order. No rest between exercises.
Clean and Split Jerk, 10 repetitions
Single Leg Glute Bridge, 30 seconds per side
Alternating Dumbbell Snatch, 5 per side
Pushup Plank Hold, 45 seconds
Strength Training:
Clean and Split Jerk, 1 set of 5 repetitions @ 40%, 1 sets of 5 repetitions @ 50%, 1 set of 5 repetitions @ 60%
Heavy Dumbbell Snatch, 5 sets of 1-2 repetitions per side
Metabolic Conditioning: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Alternating Dumbbell Snatch 53#, 16 repetitions
Medicine Ball Push-Up, 16 repetitions
400m Run
Cool-Down:
400m Walk

Papelbon Chokes and the Workout

Not the same type of choke this time. Bryce Harper hit a home run in the 10th inning to take the lead versus the Phillies. Papelbon comes in to close the game and with two outs blows the lead giving Philadelphia the win. The Nats did win the series but they could have gotten the sweep! When interviewed about the loss after the game Papelbon said, “All of them suck. Your job is to go out there and preserve the win. When you don’t do your job, you gotta learn how to turn the page and move on, go to Miami and win another series.” Maybe the Nats were a little too comfortable with their seven game win streak. We will see how they bounce back.

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Passthrough
Barbell Good Mornings
Trunk Twist
Weight Training:
Dumbbell Snatch, 5 sets of 1-5 repetitions
Deadlift, 5 sets of 1-2 repetitions (Put up a personal best today!!)
Upright Barbell Row, 3 sets of 8-10 repetitions
Cable Face Pull, 3 sets of 8-10 repetitions
Bent Over Dumbbell Row, 3 sets of 4-6 repetitions
Cannonball Pull-Up, 5 sets of maximum repetitions

Have a Great Day!!

Who Are All of These Crazy People and the Workout

I went down the river for a couple of weeks and came back to the political primaries. Ignorance is truly bliss. I don't know what exactly I was expecting to come back to, but I can't decide whether I should be impressed that Trump keeps winning or if I should be appalled?! The guy is a megalomaniac who has no serious policies that I have heard. What it does speak to is how tired people are with politics as usual. People are so fed up that they are willing to elect a lunatic with no political platform, who has been paying politicians for decades?! Weird.

Warm-Up:
Turkish Get Up, 3 minutes continuous
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flip, 4 repetitions
Weight Training:
Deadlift, 5 sets 1-4 repetitions
Kettlebell Swing, 3 sets of 15 repetitions
Fat Grip Dumbbell Snatch, 5 sets of 1-3 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict, No Kip Wide Grip Pull-Up, maximum repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

All of a Sudden Being #2 is Okay for Trump?! Workout of the Day

I wonder if Trump had finished first in Iowa if he would be so impressed with Cruz finishing #2?! What am I talking about? I don't need to wonder.... I KNOW he would be gloating and rubbing everyone's nose in his victory. I am not excited about Ted Cruz by any stretch of the imagination... but at least Trump isn't all over the news today! What a nice break!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Squat
TRX Row
AbMat Sit-Up

Weight Training:
Super Set: Perform the next two exercise in order to complete a set. No rest between exercises. Five sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 4
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
One Arm Dumbbell Snatch, 5 sets of 1-5 repetitions per side
Cannonball Pull-Up, 5 sets maximum repetitions

Have a Great Day!!

Morning Monsoon Dump and the Workout of the Day

We got hit by a massive monsoon storm this morning. That will mean that I am going to most likely workout this afternoon in a full on swamp like atmosphere. The much needed rain, wind and lightning were very impressive though.

Warm-Up:
2 minute two line Shuttle Run (5m and 10m)
5 minute AMRAP:
10 Knees to Elbows
10 Barbell Front Squats with Stall at the Bottom
5 Dumbbell Snatch per Side
Strength:
Deadlift 4x12 (One set every three minutes)
Metabolic Conditioning:
12 minute AMRAP:
7 Power Cleans
21 GHDs
Cool-Down:
400m Walk
50 AbMat Sit-Ups
Mobility:
Hamstring Stretches
PVC Shoulder Girdle Stretches

Have a Great Day!!

ESPYs Vs. Super PACs and a Back Workout

Yesterday the media provided me with some amazing moments and I woke up this morning frustrated. First, I heard some amazing figures brought to us (unfortunately...) by the Supreme Court and the worst decision that they ever made: The Citizens United decision. This decision allowed unlimited confidential donations to Super PACs that despite what they may claim, go directly to supporting political candidates. This essentially puts our government up for sale to the highest bidder. Unless of course the Super PAC is supporting someone that is such a nut job that the American people see through them. The doughy, obnoxious, Canadian-born and very un-Presidential Ted Cruz's Super PAC has raised millions of dollars. I thought out loud, "There HAS to be a better way to use money than supporting this clown?" Then there was the release of Donald Trump's financial statement which included his net worth: $10 billion. I again thought out loud, "Trump has zero chance of winning the Presidency. There HAS GOT TO BE a better use of hundreds of millions of dollars than a failed Presidential publicity stunt?"

In the evening I watched the ESPY Awards. Among the highlights, stories of athletic achievement and acknowledging some of the world's greatest athletes there were unbelievable stories of hope and courage. The Jimmy V Award for Perseverance went to Devon and Leah Still. Devon is an NFL player for the Cincinnati Bengals and Leah is his 5 year-old daughter that has been battling cancer for over a year. Not surprisingly, Devon has not been able to focus on football during the past year. Though he could not perform on the field while worrying about his daughter, the Bengals have kept Still on their roster so that he can still collect a paycheck, have insurance and be by his child's side while she goes through a laundry list of brutal treatments. During his acceptance speech, among everything else that Still said that was moving he said that he will continue to battle for ALL children with cancer, because they are the real heroes and are worth more than "the 4% that the government gives y'all". Four percent?

Then Caitlyn Jenner won the Arthur Ashe Award for Courage. Formerly Olympic Gold Medalist in the decathlon Bruce Jenner, Caitlyn Jenner is the final realization that Jenner lived an entire life to 60+ years old as a woman trapped in a man's body. Waves of paparazzi swarmed as Jenner began the transition to Caitlyn. I do not know how Jenner was able to handle it. During her acceptance speech, Jenner stated that "41% of transgender teens attempt suicide". What?! Forty-one percent?! What the...

It was just after breakfast today that I realized why I was upset. There are a lot of wealthy people on this planet pouring millions of dollars into the political campaigns of insane clowns that have no chance of winning the Oval Office. If a fraction of that money was spent to help the family of a child suffering through radiation treatments, wouldn't that be worthwhile? Or maybe providing the money needed for a transgendered teen that needs some help, guidance or counseling to keep them from hurting themselves? Wouldn't that be a much better use of those dollars?! Way more dollars than sense it seems in this world. Way more greed and desire for power than compassion. Perseverance and courage indeed.

Today's quote is from Jim Valvano:

"Don't Give Up. Don't ever give up."

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Deadlift, 5 sets of 5 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 3 sets maximum repetitions
Dumbbell Snatch, 3 sets of 5 repetitions
One Arm Bent-Over Dumbbell Row, 3 sets of 5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition

Have a Great Day!!

Back Day, Spurs and USA Soccer

In the last 24 hours the sports world has seen two teams get "monkeys off their backs".

The San Antonio Spurs proved that a better overall team and coach can overcome the play of the best basketball player in the world. Despite a strong performance by LeBron James the San Antonio Spurs won the best of seven series 4-1 to win the NBA Championship. That was the Spurs' fifth NBA Championship.

The USA Men's Soccer Team won their opening match against Ghana 2-1 in World Cup play in Brazil. It was a dramatic victory, but it was made even better because the Ghanaian team had eliminated the USA in the last two World Cup tournaments. It was impressive how many athletic injuries there were on the field for Team USA, the worst being a serious hamstring strain that forced forward Josie Altidore out of the game in the first half.

Today's quote is from "Mr. Padre" Tony Gwynn who passed away today from cancer. Tony attributed his salivary gland cancer to his long time use of smokeless tobacco.

"Remember these two things: Play hard and have fun."

Morning Weight Training: Back

Dumbbell Pull-Overs

One Armed Bent Over Dumbbell Rows

Upright Barbell Rows

TRX Rows

Pull-Ups

Captains of Crush Grip Trainers

Evening Session:

TRX Rows Warm-Up, 10 repetitions

Heavy Dumbbell Snatch, 5x5 per side

Heavy Landmine Row, 5x5

Heavy Weighted Pull-Ups, 5x5

Have a Great Day!