LeBron and Tim Duncan and the Workout

LeBron and Tim Duncan have to be seeing that things are looking up for them. Steph Curry injured, Chris Paul injured, Blake Griffin injured. Certainly the Spurs are looking to be the team to beat in the West if Steph Curry does not come back. And in the Eastern Conference, LeBron dragged his injured Cavaliers to the finals last year. This year Kyrie Irving and Kevin Love are healthy and the Cavs are ready to make a run at the title again. Still a lot of basketball to be played, still a lot of wet spots on the floor waiting to take out another super star.

Workout:

Warm-Up:

Steady Pace Row, 3 minutes

Warm-Up Super Set: Complete each of the following exercises in order to complete a set. Two sets total. No rest between exercises. Scale weights appropriately for a warm-up activity.

Barbell Power Clean 100#, 10 repetitions

Handstand Hold, 30 seconds

Barbell Pendlay Row 95#, 10 repetitions

AbMat Butterfly Sit-Up, 20 repetitions

Strength Training Super Set: Perform each exercise in order to complete a set. Seven sets total. No rest between exercises. Scale weights appropriately.

Power Clean, 80% 1-Rep Maximum, 1 repetition

Pendlay Row 120#, 12 repetitions

Metabolic Conditioning: Complete each exercise in order to complete a round. Four rounds for time.

24" Box Jump, 12 repetitions

Handstand Hold, 30 seconds

Strict No Kip Chin-up, 8 repetitions

Cool-Down:

Jog with 20# Medicine Ball, 400 meters

Mobility:

Couch Stretch, hold for one minute on each side

Have a Great Day!!

Hurricanes, Murphy's Law and Back Day

We were all set to get the remnants of Hurricane Odile here in Tucson. Weather forecasts were showing up to 9 inches of rain falling in the area in a 24 hour period. In preparation, we moved vehicles away from the wash, weatherproofed all of the facilities and even filled fifteen five-gallon jugs of water for drinking should there be a problem with the municipal supply.

In the end, we got a little bit of rain but certainly not the deluge that we expected. The storm swept south and east of Tucson and we remained relatively dry. But, just like Murphy's Law states, if we had not prepared ourselves you KNOW we would have gotten crushed by the storm!

Today's quote is from Captain Edward A. Murphy:

"If there is any way to do it wrong, he'll find it."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise is order to complete a set. Three sets total.
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Straight Arm Hangs
Weight Training:
Pull-Ups, 5 sets of maximum repetitions
Pendlay Rows, 5 sets of 6-8 repetitions
Deadlift, 5 sets of 1-3 repetitions

Evening Session:
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Straight Arm Hangs
Weight Training:
Pull-Ups, 5 sets of maximum repetitions
Pendlay Rows, 5 sets of 6-8 repetitions
Deadlift, 5 sets of 1-3 repetitions
Compound Kettlebell Swing then Upright Row, 3 sets of 10 repetitions

Have a Great Day!