Barack and the Workout

I am going to miss Barack. I am not going to go into political views here.... there are opinions all over the map about this guy. One thing that I would challenge anyone to argue is the fact that President Obama has handled himself with a lot of grace, poise and dignity. I have been very proud to call him my President.

Warm-Up: Perform each exercise in order to warm-up.
Row, 250 meter 
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Handstand Hold, 30 seconds
2-3 Minutes to Stretch
Metabolic Conditioning: Perform each exercise in order to complete a round. Do as many rounds as possible in 15 minutes.
Power Snatch (95#/65#), 5 repetitions
Pull-Up, 10 repetitions
Ball Slam, 15 repetitions
Rest, 3 minutes
Then 5 Rounds of each: 
Plank, one minute
GHD Back Extension, 10 repetitions

Have a Great Day!!

Quick Workout Post

I spent the day running around looking at furniture?! Just a quick workout post while I wrap my brain around how much furnishing a house costs?!

Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
Bicycle Crunch, 20 repetitions
Handstand Hold, 30 seconds
Workout: Five rounds for time.
Weighted Dip (Bodyweight+30#), 10 repetitions
Barbell Curl (45#), 15 repetitions
Barbell Front Raise (45#), 10 repetitions
Strict Overhead Press (45#), 20 repetitions
Diamond Push-Up, 20 repetitions
Core Workout: 15 repetitions of each exercise. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

LeBron and Tim Duncan and the Workout

LeBron and Tim Duncan have to be seeing that things are looking up for them. Steph Curry injured, Chris Paul injured, Blake Griffin injured. Certainly the Spurs are looking to be the team to beat in the West if Steph Curry does not come back. And in the Eastern Conference, LeBron dragged his injured Cavaliers to the finals last year. This year Kyrie Irving and Kevin Love are healthy and the Cavs are ready to make a run at the title again. Still a lot of basketball to be played, still a lot of wet spots on the floor waiting to take out another super star.

Workout:

Warm-Up:

Steady Pace Row, 3 minutes

Warm-Up Super Set: Complete each of the following exercises in order to complete a set. Two sets total. No rest between exercises. Scale weights appropriately for a warm-up activity.

Barbell Power Clean 100#, 10 repetitions

Handstand Hold, 30 seconds

Barbell Pendlay Row 95#, 10 repetitions

AbMat Butterfly Sit-Up, 20 repetitions

Strength Training Super Set: Perform each exercise in order to complete a set. Seven sets total. No rest between exercises. Scale weights appropriately.

Power Clean, 80% 1-Rep Maximum, 1 repetition

Pendlay Row 120#, 12 repetitions

Metabolic Conditioning: Complete each exercise in order to complete a round. Four rounds for time.

24" Box Jump, 12 repetitions

Handstand Hold, 30 seconds

Strict No Kip Chin-up, 8 repetitions

Cool-Down:

Jog with 20# Medicine Ball, 400 meters

Mobility:

Couch Stretch, hold for one minute on each side

Have a Great Day!!

Burning Coal, Green Energy and the Workout of the Day

President Obama has announced a plan to address some of the man-made impact on climate change (if you are one of the people that doesn't believe humans have an impact on climate change... I will save you the time and you can stop reading now... because you are crazy). The Environmental Protection Agency is going to put in place new limits on greenhouse gases from power plants.

I am not sure if this plan can actually happen legally, that is not a topic I will broach here. But, the idea that we are still burning coal for energy to me is just insane. Are we still in the Victorian era?! Technology and "green" energy sources have gotten to the point that there is no reason to be destroying the environment and the health of communities mining coal. Time to stop doing the bidding of special interests and time to do the right thing for the health of the environment, the health of the economy with new "green" energy manufacturing jobs and the health of future generations by starting to reduce carbon emissions in the air they will breathe.

Today's quote is from Jeff Goodell:

"But Big Oil and Big Coal have always been as skilled at propaganda as they are at mining and drilling. Like the tobacco industry before them, their success depends on keeping Americans stupid."

Warm-Up:
5 minutes AMRAP:
10 Barbell Box Squat
30 seconds Wall Sit Medicine Ball squeezed between legs
10 Strict Overhead Barbell Press
30 seconds Handstand Hold
Strength:
Standing Strict Barbell Shoulder Press (1x5@40% 1-RM, 1x5@50% 1-RM, 1x5@60% 1-RM)
3x10 Parallette Pushups feet on 30" box
Metabolic Conditioning:
10 minutes AMRAP (Total Reps):
300m row (= 1 rep)
20 Shoulder to Overhead (= 20 reps)
Cool-Down:
Kettlebell or Dumbbell Windmills 3 per side
Mobility:
PVC Shoulder Girdle Stretch

Have a Great Day!!