Rest Yesterday, Lift Today

We survived the first all family hands on deck 3:15am wake up the other day and today it seemed easier. Yesterday was a nice break to let the body rest from running and weight training but it was nice to get back to the gym this afternoon. I am definitely on dinner prep for the next month while residency focus is on the unpredictable schedule of the trauma rotation so I am trying to get to the gym earlier.

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Snatch from the Knee, 80% of 1-RM 4 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 93% of 1-RM 1 repetition
Wide Grip Supine Grip Bent Over Row, 6 repetitions
No Feet Clean, 80% of 1-RM 4 sets of 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 95% of 1-RM 2 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

World Series of Broken Dreams, a Rest Day, and a Workout

The World Series between the Cubs and Indians will inevitably crush a long suffering fan base. I don't think that the Indians actually believe they are cursed but the Cubs have the chance to exercise the infamous Curse of the Billy Goat, Unfortunately the goat's name was Murphy.

Yesterday I rested. And it was glorious.Today after a pretty tough day at work I had a good workout at the gym. It was one of those days that I debated whether I should go to the gym or not and decided that I needed to go. As always I was very glad that I went.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Snatch from the Knee, 60% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 1-RM 1 repetition, 70% of 1-RM 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 91% of 1-RM 2 repetitions
Supine Grip Bent Over Row, 8 repetitions
No Feet Clean, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 90% of 1-RM 3 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

The Tribe, The Debate and the Workout

Congratulations to the Cleveland Indians as they head to the World Series. I am not sure that the city of Cleveland could handle TWO championships in one year?! It will certainly be an interesting if it is Indians vs. Cubs for the title.

Speaking of battling for the title, I will be glad when this last Presidential debate is over. Early voting has started here in Hamilton County, Tennessee and we are planning to go this Saturday. Check here if you are interested in voting early in your state!

Great workout today. Funny how it works when you eat enough and get plenty of rest.... You have a good session in the gym!! Weird?!

Warm-Up:
Airdyne Bike, 2 minutes
Foam Roller Work
Weight Training:
Snatch from the Knee, 75% of 1-RM 6 sets of 2 repetitions
Superset: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Front Squat, 88% of 1-RM 3 repetitions
Supine Grip Bent-Over Barbell Row, 8 repetitions
No Feet Clean, 70% of 1-RM 6 sets of 2 repetitions
Superset: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 95% of 1-RM 3 repetitions
Push Press, 4 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!