Quick Workout Post

I will do better in the next few days to post with more meat on the bone. Today just a workout post.

Warm-Up: Perform each exercise in order with no rest between exercises to complete a round. Three rounds total.
Jumping Jack, 40 repetitions
PVC Passthrough, 20 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Seated Barbell Military Press, 5 sets of 4-6 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Triceps Cable Kickback, 3 sets of 8-10 repetitions
Sandbag Ground to Overhead, 5 sets of 5 repetitions
Core Work: Perform 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!!

Oh Death and the Workout

R.I.P. Ralph Stanley 

"O, Death
O, Death

Won't you spare me over til another year
Well what is this that I can't see
With ice cold hands takin' hold of me
Well I am death, none can excel
I'll open the door to heaven or hell
Whoa, death someone would pray
Could you wait to call me another day
The children prayed, the preacher preached
Time and mercy is out of your reach
I'll fix your feet til you cant walk
I'll lock your jaw til you cant talk
I'll close your eyes so you can't see
This very hour, come and go with me
I'm death I come to take the soul
Leave the body and leave it cold
To draw up the flesh off of the frame
Dirt and worm both have a claim

O, Death
O, Death

Won't you spare me over til another year
My mother came to my bed
Placed a cold towel upon my head
My head is warm my feet are cold
Death is a-movin upon my soul
Oh, death how you're treatin' me
You've close my eyes so I can't see
Well you're hurtin' my body
You make me cold
You run my life right outta my soul
Oh death please consider my age
Please don't take me at this stage
My wealth is all at your command
If you will move your icy hand
Oh the young, the rich or poor
Hunger like me you know
No wealth, no ruin, no silver no gold
Nothing satisfies me but your soul

O, Death
O, Death

Wont you spare me over 'til another year
Wont you spare me over 'til another year
Wont you spare me over 'til another year"

Warm-Up:
Heavy Rope Whip, one minute of exercise with one minute rest for three rounds
Weight Training:
Barbell Ground to Strict Overhead Press, 5 sets of 4-6 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 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!!

Yesterday's Workout

Last night was our end of season party that had a "Barnyard" theme.... I went as a Dutch Belted Bull Calf. Long story. I did however workout prior to the party but didn't get the post in before bed. So here you go with leg day to follow later.

Warm-up:
400m Weighted Run 25#
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No break between exercises.
Dumbbell Overhead Triceps Extension, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 20 repetitions
Strength:
Barbell Ground to Overhead, 7 sets of 1-5 repetitions including a one repetition maximum lift
Metabolic Conditioning: AMRAP in 12 minutes. Scale weight appropriately.
Front Plate Raise 35#, 10 repetitions
Medicine Ball Push-Up, 10 repetitions
Push Press from the Rack 115#, 10 repetitions
Cool-Down:
400m Walk

Have a Great Day!!