Alaska to Florida and the Workout

We are very excited to have friends coming through on their way to Florida. Their journey began at NOLS Alaska in Palmer, Alaska and they are driving home to Florida. These sisters will be our first overnight house guests that are not family!

I had a great early morning lifting session and then we did a did a bunch of errands. We also participated in early voting here in Hamilton County followed by a celebration of our patriotic duty by getting one doughnut each at Judy Darling Doughnuts!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 89% 1 repetition, 95% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 70% 2 repetitions, 75% 2 repetitions, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Olympic Lifting and the Riverwalk

It is a gorgeous day here in Chattanooga. I got in a great early morning lifting session and then had a very nice breakfast at home. In the afternoon we took the dogs down the Chattanooga Riverwalk as far as we could where dogs are allowed. They had a great time and are now exhausted.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 1-1/2" band on each side of barbell with 50% of 1-RM, 3 repetitions
Overhead Press from Split Stance, 3 repetitions
Snatch, 80% of 1-RM, 5 sets of 2 repetitions
Clean and Jerk, 80% of 1-RM, 5 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Foam Roller Work

Afternoon Walk, 3.5 miles with the pooches

Have a Great Day!!