Happy Spring and the Workout!!

It is finally the first day of Spring. Our vegetable plants are starting to sprout in the kitchen and we are making plans to start hardening the plants to the life they will have outside. It is very exciting to watch the greening of our first Spring in Chattanooga.

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean from the High Block, 4 sets of 3 at 80%
Back Squat, 3 sets of 2 repetitions at 89%, one set of 5 repetitions at 50%
Hang Power Snatch, 2 repetitions at 60%, 65% and 70%. One repetition at 75% and 80%.
Snatch Pull, 4 sets of 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

March Madness and the Workout

Today is the day that I pretend to know what the hell is going on in college basketball. I do love the NCAA tournament but really, does anyone know who is going to win between Mount Saint Mary's and New Orleans?!

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean, 3 repetitions at 60%, 70%, 80% and again at 70%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 3 sets of 5 repetitions at 86% and one set of 5 at 60%
Bent Over Row, 6 repetitions

Hang Power Snatch, 2 repetitions at 60%, 65%, 70% and four sets of 1 repetition at 75%
Snatch Pull, 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

I have had a great day but I am exhausted from work and the evening workout... tonight you get the quick post.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Clean from the High Blocks, 80% 1-RM 4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.
Back Squat, 89% 1-RM 3 sets of 2 repetitions. Then 50% 1-RM 1 set of 5 repetitions
Bent Over Barbell Row, 6 repetitions
Hang Power Snatch from the Knee. One minute rest between sets. 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 1 repetition, 75% 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 4 sets total.
Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 3 repetitions, 100% 1-RM 2 sets of 3 repetitions
Incline Bench Dumbbell Press, 6 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!

Debate Night and the Workout

I am planning on watching some of the debate before bed so I am just going to drop a quick workout post here tonight. I am sure I will have some comments tomorrow.

Warm-Up:

Row, 500m

PVC Passthrough, 10 repetitions

PVC Wraparound, 10 repetitions

Foam Roller Work

Weight Training:

Clean 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. No rest between exercises . 5 sets total.

Back Squat, 86% 1-RM 3 sets of 5 repetitions. Then 50% 1-RM 2 sets of 5 repetitions

Bent Over Barbell Row, 6 repetitions

Hang Power Snatch from the Knee, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 2 repetitions, 75% 1-RM 3 sets of 1 repetition

Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.

Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions, 100% 1-RM 2 sets of 2 repetitions

Incline Bench Dumbbell Press, 6 repetitions

Mobility:

Banded Shoulder Girdle Stretches

Hamstring Stretch

Quadriceps Stretch

Foam Roller Work

Have a Great Day!!

Redskins are Terrible and the Workout

I do not know what to say except that the Redskins look really bad at the moment. They better turns things around quickly?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Clean from High Blocks, 75% 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Back Squat, 80% 1-RM 5 repetitions
Bent-Over Barbell Row, 6 repetitions
Hang Power Snatch, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 5 sets of 2 repetitions
Deficit Pull Snatch Grip, 85% 1-RM 4 repetitions, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions
Dumbbell Incline Chest Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Quick Monday Night Football Post

The Redskins are playing tonight so just a quick workout post.

Warm-Up:
Row, 500m
GHD Back Extensions, 15 repetitions
Barbell Overhead Lunge, 10 repetitions per leg
Weight Training:
Clean 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. No rest between exercises. Five sets total.
Back Squat, 80% x 5 repetitions
Bentover Barbell Row, 6 repetitions
Hang Power Snatch, 65% 6 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!