Labor Day, Rowing and Stretching

It has been great to have Labor Day off. I am still taking it easy and stretching my back to get ready for work early tomorrow morning. The next couple of days will be working, rowing and stretching. My next weight training day and post will be after my evening workout on Wednesday.

Workout:
Row, 20 minutes
Mobility:
Relaxation Stretches for the Back
Hamstring Stretch
Quadriceps Stretch

Have a Great Couple of Days!!

What is this Strange Thing "Labor Day"? The Workout

It was a rugged wake-up this morning.... the string of expletives that came out of my mouth cannot be repeated. But then I realized, I may actually get Labor Day off?! For 16 years at NOLS, I cannot remember actually having the day off. I think I am going to sleep and grill a steak.

Warm-Up:
Airdyne Bike, 2 minutes
Air Squat, 20 repetitions
GHD Back Extension, 10 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Rack Position Bulgarian Split Squat, 8 repetitions per leg
Barbell Push Press, 6 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Deadlift
No-Foot Clean
Power Clean
Every Minute on the Minute: Clean from the Power Position
Minutes 1-3, 2 repetitions per minute
Minutes 4-5, 3 repetitions per minute
Minutes 6-7, 4 repetitions per minute
Barbell Weighted Vertical Jump form the Short Block, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!