Cardio Boxing Workout

Warm-Up:
Jump Rope Tabata
Workout:
Cardio-Boxing Circuit: Perform each exercise in order to complete a round. Five rounds total. One minute rest between rounds.
Heavy Bag Boxing, 1 minute
Lying Toe Raise, 1 minute
Jump Squat, 30 seconds
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!

The Buckeye Program

Anyone who checks on this blog even occasionally knows that I change things up pretty regularly. I get bored, I plateau, I like to try new things so I can recommend them to clients, whatever. I am going to work on my power lifting again and did some research on different programs and discovered the "Buckeye Program". I have poked around and I cannot find who came up with this program.... I have to assume it was someone at Ohio State University? I am going to use this program for my bench press and my back squat. Monday will be squats, Wednesday will be bench press and on Fridays I will continue to do my deadlifting. The deadlifting is not going to follow the "Buckeye Program".

For the "Buckeye Program", you need to know what your one repetition maximum weight is for the lift you are training. With that weight, subtract 20 lbs. to get what is called your "working one rep max".

Here's an example using a one repetition maximum of 275 lbs. Subtract 20 lbs to get 255 the "working one rep max".

Buckeye Routine 255 lbs.
Set 1 65% x 8 reps = 165 x 8
Set 2 72.5% x 6 reps = 185 x 6
Set 3 80% x 4 reps = 205 x 4
Set 4 85% x 3 reps = 215 x 3
Set 5 90% x 2 reps = 230 x 2
Set 6 92.5% x 1 rep = 235 x 1
Set 7 75% x 4 reps = 190 x 4

Do all of these sets in one workout and if you are successful in each one, next workout add 5 lbs to the "working one rep max", Recalculate the percentages, and repeat. If you fail on a set, then the next workout you have to repeat all of the sets again. Once you have completed all of the sets increase your "working one rep max" by 5 lbs.

Warm-Up:
PVC Good Morning, 15 repetitions
Jump Squat, 20 repetitions
Foam Roller
Weight Training:
Back Squat, Buckeye Routine (moving up 5 lbs. next week...)
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Friday, Saturday, Whew.... Sunday Rest Day!!

I was able to work Friday and do a number of projects around the house on Saturday.... I also had a couple of heavy lifting days so it is nice to just relax a bit today!!

Friday:
Warm-Up:
Jump Squat, 20 repetitions
Weight Training:
Deadlift, work op to best 3 repetition set then drop to 85% for 3 sets of 5 repetitions
Back Squat, 5 sets of 5 repetitions at 85%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Push Press, 5 sets of 5 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

Heavy Lifting Day

Today is a heavy lifting Friday.

Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Weight Training:
Deadlift, Work up to best 3 repetition maximum lift then drop set to 85% for 3 sets of 5 repetitions
Front Squat, 5 set of 5 repetitions at 80%
Overhead Press, 5 sets of 5 repetitions
AbMat Sit-Up, 80 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Friday Workout Post

Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Clean Grip Pull, 5 sets of 5 repetitions
Barbell Weighted Jump Squat, 3 sets of 5 repetitions
Kettlebell Overhead Walking Lunge, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Curl
Hamstring Curl

Have a Great Day!!

Over-Reaction Monday and the Workouts of the Day

The over reaction of the day after Sunday? "Redskins are a Contender!" The Redskins did look pretty good against the Rams on Sunday. Add to that that the Eagles look like a dumpster fire, the Giants have blown two 10 point leads in the 4th quarter of both of their first two games and the Cowboys have lost Romo and Dez Bryant for half the season. The 'Skins may have a shot at the NFC East. Maybe we could even trade RG3 to the Cowboys?!

6:30 am Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump rope
Goblet Squat
Calf Raise
Jump Squat
GHD
Bench Hop Over
AbMat Sit-ups

Evening Metabolic Training: Completed in teams of two. One athlete completes exercises in order and then rests while their partner completes the exercises. AMRAP in 30 minutes.
Strict, No Kip Pull-Up, 10 repetitions
Sumo Deadlift to High Pull #95, 10 repetitions
AbMat Sit-Up, 10 repetitions

Have a Great Day!!

Kim Davis: If You Can't Do Your Job, Get a New One?! Morning and Evening Workouts

Rowan County, Kentucky Clerk Kim Davis needs to move on. The Supreme Court of the United States of America has ruled that it is legal for same sex couples to marry and enjoy all of the civil and legal rights that all other U.S. citizens have. However, Kim Davis has determined that her religious beliefs trump the rights of those same sex couples and she refuses to issue them marriage licenses. I get it, Ms. Davis has every right to believe what she does.... but if she cannot uphold the ruling of the Supreme Court as an officer of a government agency in the United States she doesn't have to... however, she needs to resign or be fired and replaced with someone that will.

Morning Workout:
Warm-Up:
15 minute row
50 AbMat Sit-Ups
Strength:
Deadlift, 5 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
AMRAP 20 Minutes:
5 Power Cleans (95# / 65#)
5 Front Squats (95# / 65#)
5 Push Presses (95# / 65#)
400 meter run
Cool-Down:
400m walk
Mobility:
Quadriceps stretch

Evening Workout:
Leg Focused Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Sand Bag Shoulder Carry
Calf Raise
Prisoner Step-Up
GHD
Jump Squat
Side Step with Resistance Band

Have a Great Day!!