The Least You Do is Give a Half Hour of Time....

I recently did an assessment for a gym member that received their membership on scholarship for financial reasons. That is something that I love about working for a non-profit. Without that scholarship, this young woman would not be able to afford to come to the gym. Emma works helping homeless veterans, making sure that they apply for and receive all of the benefits that the are eligible for. Emma is also working toward joining the Army. Though she does get a gym membership, she does not receive personal training sessions as part of her scholarship. I have a special place in my heart for veterans and those who are willing to serve in the military, so we are going to work together for a half hour on Mondays, Wednesdays and Fridays to get her up to speed for basic training.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Front Squat, 6 sets of 3 repetitions at 55%
Press from the Split Position, 6 sets of 3 repetitions at 52%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Snatch, 4 sets of 2 repetitions at 75%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

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!!

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!!

Two For One and Building Furniture

I spent most of the evening yesterday putting together the mother lode of furniture that arrived here in Chattanooga. The bonus of not owning any furniture paid dividends when we were moving to Tennessee. We ordered a ton of furniture for our new little house but ended up waiting two weeks for it to arrive. Yesterday it all rolled in and I was NOT going to sleep on the floor one more night and got the bed put together.... and slept like a baby. However, I did not get the blog posted.... which I will do now.... and post today's leg workout.

Warm-Up:
Row, 5 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Overhead Triceps Extension, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
25m Weighted Sled Push, 5 rounds
25m Overhead Plate Lunge (45#), 5 rounds
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

So much has happened and the workout!!

Besides moving, all kinds of things have happened in the world: Muhammad Ali passed away (there will never be another one like him.... amazing.), Trump and Clinton went over there magic number of delegates to garner their party's nomination for President (despite being two of the most hated figures in the world...), the Golden State Warriors have OWNED the Cleveland Cavaliers and THE HOUND is back on the Game of Thrones!

Warm-Up: Complete three rounds.
Jump Rope, 40 skips
Barbell Good Morning, 10 repetitions
PVC Trunk Twist, 10 repetitions
Weight Training:
Deadlift, 5 sets of 2-5 repetitions
Fat Bar Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Core Work: 15 repetitions of each exercise. no rest between exercises.
Flutter Kick
Lying Hell Touch
Knee Pull-In
Leg Lift

Have a Great Day!!