I think that it would have been interesting to watch the faces of the Clinton campaign like a time lapse, slow motion train wreck stare as they watched the Electoral College map fill in. It was amazing how badly the "professional pollsters" screwed up this election. I cannot remember, in my life time a bigger screw up in an election?! I am quite certain that the only person more stunned than Clinton was Trump. Well, with control of the House, Senate and White House it is time for Republicans to put up or shut-up. Getting elected is one thing, governing is another. I am hoping that Americans can all say that for the good of the country, I wish Trump success.
Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 15 repetitions
Clean from the Block, 70% of 1-RM 3 sets of 3 repetitions
Clean Pull, 95% of 1-RM 3 sets of 3 repetitions
Front Squat, 80% of 1-RM 5 sets of 3 repetitions
Power Snatch, 65% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
Well, tomorrow we will (hopefully...) find out who the next President of the United States will be. I have voted early here in Hamilton County, Tennessee so all I have to do is sit back and watch the results come in. This is the first time that I can say that I have no earthly idea what will happen in this country on Wednesday after the dust settles.... It doesn't matter whether it is Hillary or Trump that wins... there is going to be an uproar I think. Fortunately we have lots of good friends up in Canada.
Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 70% of 1-RM 3 sets of 3 repetitions
Snatch Pull, 100% of 1-RM 3 sets of 3 repetitions
Back Squat, 80% of 1-RM 5 sets of 5 repetitions
Power Clean, 60% of 1-RM 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
On Thursday or Friday of each week I run for an hour and a half. Two weeks in a row now I have run down Dayton Boulevard and passed the Big Frog Brewery when they have had their tap room open. Last week they had a barbecue truck out front and this week they had an artisan pizza truck out there. I run by them after about 4 miles and the food just smells terrific!! We are going to have to swing in there and give'em a try!
Marathon Training:
Run, 2 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch
Have a Great Day!!
Hard to win in the NFL when you leave ten points on the field. Matt Jones turned over the ball while going into the Lions' end zone and normally reliable kicker Dustin Hopkins doinked a kick off the upright that made an audible "BONG" that I could hear while listening to the game on the radio. They did not deserve to win today.
Today the marathon training was pretty good. I was able to run 11.28 miles in one hour and 45 minutes. Admittedly that is not a blistering pace but it is an improvement and the marathon is not until March! Next Sunday the run will get bumped up 15 minutes to two hours.
Workout:
Run, one hour and 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work
Have a Great Day!!
I am very happy to report that the marathon training run went well this afternoon and there was no minor surgery required afterward. I did hit some pretty big hills today and felt strong going up and over! Go Nats!!
Workout:
Run, one hour and 30 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
All I am going to say to Donald Trump is this: When Arnold Schwarzenegger says that you should drop out of the Presidential race because of the way you treat women.... you are a real piece of work?!
I was able to get back out on the road running today even with the avulsion on my knee. Having the doctor in the house to get all the debris out of it and consistently changing the bandage has really gone a long way to promote quick healing. It may leave a scar, but I am doing my best to make sure that I leave an ugly corpse that has been well used when it is time to exit this life!
Workout:
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Yesterday we had a BEAUTIFUL day in Chattanooga. It was in the high sixties which made my evening run much more pleasant than it was a week earlier when it was 25 degrees warmer?! Today is a rest day and it feels like such a blessing to have made it to the end of the week. Rest, rest, rest.
Thursday Marathon Training:
Run, hour and a half
Mobility:
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
The Redskins better win today. It is a divisional game at home versus the Cowboys. The 'Skins cannot go 0-2 with a loss to their most hated NFC East rival. "Must win"? Well, no. I guess it matters what your expectations are for your team. If the Redskins have a winning season.... 9-7... I will actually be pretty pleased.
Workout:
Run, 1 hour
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work
Have a Great Day!!
I have been spending at least three sessions a week learning the technical aspects of the snatch, the clean and the jerk. Each day I have gone into the gym my coach has been giving me drills and exercises to help me get down the finer points of each of the Olympic lifts. Today after warming up he just said to me, "I want you to do what you need to do to post a one repetition maximum in each lift. Start with the snatch." Heavy day at the gym.
Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch Building Up to 1-RM, 6 repetitions
Clean and Split Jerk Building Up to 1-RM, 6 repetitions
Clean Building Up to 1-RM, 6 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work
Have a Great Day!!
I was up before 4:00 am today to be at UPS to sort packages and work from 6:30 pm to 9:30 pm at the gym tonight. Sooooo.... just a quick post of the non-lifting day workout.
Workout:
Row, 20 minutes
Mobility:
Banded Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Again another nutty Tuesday of running around since 4:00am?!
Workout:
Row, 20 minutes
Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
The poor Och. When you are accustomed to 300+ days of sunshine a year, cold and rainy is pretty rough. I have never owned a dog that is so effected by bad weather. While we own this dog we will never, EVER be able to move to the Pacific Northwest?!
Warm-Up:
Jumping Jack, 30 repetitions
PVC Passthrough, 15 repetitions
PVC Wraparound, 15 repetitions
Workout:
5 rounds for time:
Dumbbell Deadlift, 20 repetitions
Hanging Knees to Chest, 15 repetitions
Mobility:
Hamstring Stretches
Foam Roller for the Back
Have a Great Day!!
We are going to see the new Star Wars movie at 8:45pm tomorrow with a couple of friends. My buddy went by to pick up the tickets today so that we would not have to wait in line. The people at the theater said they are going to open the doors at 5pm for people to find seats?! WTF?! Crazy.
Warm-Up:
Jumping Jack, 30 repetitions
Air Squat, 30 repetitions
Workout:
Four Rounds for Time:
Dumbbell Thruster, 20-15-10-5 repetitions
AbMat Sit-Up, 25-25-25-25 repetitions
Mobility:
Hamstring Stretches
Have a Great Day! And may the Force be with you! I may need it to be with me tomorrow night?!
