America First? Couple of Workouts

I am a very proud combat veteran of the United States military. I also consider myself very patriotic and I love America. The new White House has released its plan for its budget and I am wondering how it aligns with the "America First" message that the administration has put out. I am certain that after 16+ years of constant combat that the U.S. military is in need of repair and retooling. I also believe that it is only right to spend money to care for our wounded Veterans. I think that investing in infrastructure projects is wise not only to improve our communities but to put people to work. However, after traveling along the U.S.-Mexico border for a couple of weeks a year for the better part of 17 years, spending a crap ton of money on a wall on our southern border is a colossal waste of money and time. To pay for this, the Trump administration is slashing environmental protections, domestic programs and the State Department? I don't get how that is "America First"?

Wednesday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from High Blocks, work up to best three repetition weight and then 2 sets of 3 repetitions at 70%
Front Squat, 3 sets of 4 repetitions at 86%, one set of 4 repetitions at 50%
Pull-Up, 4 sets of 7 repetitions
Hang Power Clean, 2 repetitions at 60%, 65% and 70%. Four sets of 1 repetition at 75%
Clean Pull, 3 repetitions at 90% and 95% and 2 sets of 3 repetitions at 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Thursday HIIT Rowing Workout:
Warm-Up:
Row, one minute easy row
HIIT:
12 rounds of 30 seconds of High Intensity row, 1 minute of Low Intensity Row
Cool-Down:
Row, 2 minutes easy row
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Taking the Time for Fun and the Workout

I went to the gym and had a great lifting session and then came home for lunch. After eating I was about to enter the blogosphere and Rebecca was about to go back to her studies when I looked out the window and noticed what a beautiful day it was here in Red Bank. We grabbed the football and went outside and tossed the pigskin around for 15-20 minutes. It was a short break but it was a lot of fun and the heelers laid in the grass happy to have the whole family outside together!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions each at 50%, 60%, 65% and 70%
Clean, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%, 1 repetition at 84%, 88% and 88%
Clean Pull, 3 repetitions at 90% and 95%, 2 repetitions at 100% and 105%
Back Squat, 3 sets of 3 at 84%, one set of 5 repetitions at 70%
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Early Morning and The Workout

Today we was a 3:30 am wake up to get to UPS and load trailers with boxes destined to go to Amazon. As the Christmas holiday season approaches,  these mornings are going to get earlier and earlier. People need their stuff apparently. Tonight I will simply post the workout and get my butt to bed.

Warm-Up:
Airdyne Bike, 2 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 86% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 75% of 1-RM 4 sets of 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 2 repetitions
Standing Military Press, 4 sets of 6 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

I am pretty whooped today so you just get a workout post.

Warm-Up:
Row, 500m
Weight Training:
Snatch from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Front Squat, 80% 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 65% 1-RM 6 sets of 3 repetitions with one minute rest between sets
Deficit Clean Pull, 80% x 4 repetitions, 85% 4 repetitions, 90% 2 sets of 4 repetitions
Seated Military Press, 4 sets of 8 repetitions

Have a Great Day!