Here is a statistic that I think says it all: When the #1 overall defense in the NFL plays in the Superbowl they have a 10-2 record. The Broncos last night became that 10th win. I am glad to see Peyton win what I hope is his final game, riding off into the sunset as a champion. Meanwhile, Cam Newton is getting blasted for walking off the podium during his postgame press conference. Cam has always been a sore loser.... the only difference this year is that Cam did not lose very much. Cam did say that if people wanted him to stop celebrating in their faces on the football field, then they should stop him. Mr. Miller... mission accomplished.
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
20" Box Jump
Hand Release Push-Up
PVC Passthrough
Weight Training:
Power Clean to Split Jerk, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Triceps Dumbbell Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Power Clean to Push Press, 10 repetitions
Triceps Dip, 20 repetitions
AbMat Sit-Up, 25 repetitions
Have a Great Day!!
In the spirit of NFL coach Dennis Green after a loss to the Chicago Bears, I will say this about the Republican candidates for President: "They were who we thought they were...." The crazy, scary lunatics were as nutty as ever. The reasonable folks that are middle of the road, moderate conservatives were pleasant and Presidential in appearance. Though I am a registered Democrat, I could see John Kasich as President. I was very disappointed that the moderators did not bring up climate change or income disparity in the U.S. Of course, it was run by Fox "News" (I put news in quotes simply because I do not think that they actually report unbiased news...) so I did not expect very much honestly...
Workout of the Day:
Warm-Up:
200m run
30 Air Squats, stall at bottom of each rep
10 PVC Wraparounds
10 PVC Passthroughs
Burgener warm-up Power Clean focus
Strength:
Clean and Jerk
1x5@40% 1-RM, 1x5@50% 1-RM, 1x5@60% 1-RM
3x10 Barbell Thrusters
WOD:
5 rounds for time: (I used a weight slightly less than the Clean and Jerk weight at 40% above)
12 Deadlifts
9 Power Cleans (Weight goes all the way to the ground for each repetition)
6 Clean and Jerks
Cool-Down:
400m Walk
50 AbMat Sit-Ups
Have a Great Day!!
The Saints cut Linebacker Junior Galette last week and today the Washington Redskins signed him. Now, there isn't a financial risk here with the 'Skins signing Galette for one year for the league minimum and he is a skilled football player. The problem is that Galette is a locker room headache (He lit up the Saints on Twitter during his departure...), he was charged with domestic violence (the charges were later dropped though a civil suit may be pending...) and apparently there is a video of Galette on a beach in a brawl where he is beating people with a belt. Awesome. Classy. Way to go 'Skins.
Today's quote is from my grandfather:
"It is easy to make a bad name for yourself. You have to work hard to make a good name for yourself."
Workout:
Warm-Up:
400 meter Run
2 minutes continuous Air Squats (Facing the wall to practice good form)
10 PVC Pipe Wrap Arounds
10 PVC Pipe Pass Throughs
10 Burgener Warm-Ups (Clean Focus with 35 lbs. barbell)
Strength Training:
3 sets of 1 repetition Power Clean (Go heavy!)
4 sets of 3 repetitions Back Squat (Heavy here too!)
2 minutes AMREP (As Many Reps as Possible) Deadlift with 185 lbs.
Metabolic Conditioning: 3 Rounds for Time
10 Back Squats at 155 lbs. (Go heavier or lighter as needed)
10 Deadlifts at 155 lbs. (Go heavier or lighter as needed)
400 meter run
20 AbMat Sit-Ups with a 12 lbs. Medicine Ball
Cool-Down:
600 meter Jog/Walk
Mobility:
2 minutes Half Kneeling Triplanar Stretch
Have a Good Day!!
Federer versus Djokovic are in a rain delay at Wimbledon. I will have to write about the match tomorrow, but I am pulling for the "Old Man" to beat the "Joker".
Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
SISU Hammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Weighted Pull-Up (Bodyweight +50 lbs.), 5 sets of maximum repetitions
Wall Ball Rotational Throw, 3 sets of 20 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
Landmine T-Bar Row, 3 sets of 6-8 repetitions
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions
Have a Great Day!!
I am not a fan of the English or Japanese Women's Soccer Teams. I really wasn't attached to which team would meet the U.S. in the World Cup final. But man, it ripped my heart out when the Lioness's Laura Bassett scored an own goal in the ninety-second minute to eliminate the English from the final match. I cannot imagine that feeling?! Now, I can honestly say that I am pulling for the U.S. women to get redemption for their loss to the Japanese four years ago and for the English to beat the Germans to claim third place with Laura Bassett playing the game of her life.
Today's quote is from Greg Boyle:
"Redemption is possible, and it is the measure of a civilized society."
Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
TRX Row, 20 repetitions
Trunk Twist, 20 repetitions
Barbell Good Morning, 15 repetitions
AbMat Abdominal Crunch, 25 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-8 repetitions
Wide Grip Pull-Up, 3 sets of maximum repetitions
Rotational Wall Ball Throw, 3 sets of 20 repetitions per side
Upright Barbell Row, 3 sets of 8-10 repetitions
Dumbbell Bent Over Row, 3 sets of 4-6 repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Barbell Power Clean, 3 sets of 5 repetitions
Have a Great Day!!
Game five of the NBA Finals was close until the fourth quarter. The Cavaliers did a great job to double team Stephen Curry to get the ball out of his hands or make him take a crazy shot. The MVP however has the talent to either find the open man or make some unreal shot that has no business being taken, much less made. At some point, one of the Cleveland Cavaliers is going to have step up to help "The King" out. I will say that I have no idea why Timofey Mozgov only played nine minutes in game five after scoring 28 points in game four? Who knows how these things are decided?! I do know that basketball is a team sport and last time I checked, LeBron is still one person.
Today's quote is from Babe Ruth:
"The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."
Workout: Heavy Full Body Day
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Crunch
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Back Squat, 4 sets of 4 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions
Have a Great Day!!
