RIP Garv-Missile and the Workouts from Friday and Saturday

Today I received a message that our friend's dog Garvey passed away. I called him "The Garv-Missile" because he would come launching out of her house to play with us and our dog Ocho.... running around like a maniac. Garvey was a happy, gentle soul. The only flaw I have ever found with dogs is that they weasel their way into our hearts, die way too soon and leave a gaping whole where their unconditional love used to be. RIP Garv-Missile.

Friday Workout:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, 3 sets of 5 repetitions at 75% of 1-RM
Pendlay Row, 3 sets of 10 repetitions
Pull-Up, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday Workout:
Warm-Up:
Jumping Jack, 50 repetitions
Push-Up, 10 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Standing Military Press, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!

America First? Couple of Workouts

I am a very proud combat veteran of the United States military. I also consider myself very patriotic and I love America. The new White House has released its plan for its budget and I am wondering how it aligns with the "America First" message that the administration has put out. I am certain that after 16+ years of constant combat that the U.S. military is in need of repair and retooling. I also believe that it is only right to spend money to care for our wounded Veterans. I think that investing in infrastructure projects is wise not only to improve our communities but to put people to work. However, after traveling along the U.S.-Mexico border for a couple of weeks a year for the better part of 17 years, spending a crap ton of money on a wall on our southern border is a colossal waste of money and time. To pay for this, the Trump administration is slashing environmental protections, domestic programs and the State Department? I don't get how that is "America First"?

Wednesday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from High Blocks, work up to best three repetition weight and then 2 sets of 3 repetitions at 70%
Front Squat, 3 sets of 4 repetitions at 86%, one set of 4 repetitions at 50%
Pull-Up, 4 sets of 7 repetitions
Hang Power Clean, 2 repetitions at 60%, 65% and 70%. Four sets of 1 repetition at 75%
Clean Pull, 3 repetitions at 90% and 95% and 2 sets of 3 repetitions at 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Thursday HIIT Rowing Workout:
Warm-Up:
Row, one minute easy row
HIIT:
12 rounds of 30 seconds of High Intensity row, 1 minute of Low Intensity Row
Cool-Down:
Row, 2 minutes easy row
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

GOATs and an Upper Body Workout

After a roller coaster of a Superbowl I will have to grudgingly admit that Tom Brady and Bill Belichick are the greatest quarterback/coach combination in NFL history. A friend of mine at work is a fan of the Falcons and in a response that only a true fan can love he said, "I am going to have the Falcons be my pallbearers at my funeral.... that way they can let me down one last time."

This morning is the first overlap of my two jobs: Package handling at UPS in the morning and Personal Training in the afternoon and evening. I am going to workout at home today and do an upper body workout to let my legs that ran 20 miles yesterday a rest!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Pull-Up, 3 sets of 10 repetitions
Bench Press, 3 sets of 8-10 repetitions
Military Press, 5 sets of 5 repetitions
Biceps Barbell Curl, 3 sets of 8-10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!! 

I Survived and the Workout

I have officially made it through "The Peak Season" at UPS and will now celebrate with three straight days with at least eight hours of sleep!! It was also a great day for some Olympic lifting!!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Snatch from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Front Squat, 72% 5 repetitions
Strict No Kip Pull-Up, 7 repetitions
Power Clean from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Clean Pull, 90% 3 repetitions
Seated Barbell Shoulder Press, 5 repetitions

Have a Great Day!!

Back in the Gym, Back to Community

I have started to get used to my schedule at UPS during peak season and I was able to rest after work and get into Bridge City Strength and Performance to lift today. It is not that I have to go in to exercise.... I have all the equipment and space I need to exercise at home. What I value at Bridge City is the community of people that I have come to enjoy exercising with. Not only do I get support and coaching while lifting, I talk with people about their lives and how things are going for them. It is the place where I go to get away from other aspects of my life and spend time with nice people. Invaluable.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch, Start at 60% of 1-RM and work up to a one repetition maximum lift in 7 sets total.
Super Set: Perform each exercise in order to complete a set. Four sets total with no rest between exercises.
Front Squat, 5 repetitions at 60% of 1-RM
Strict, No Kip Pull-Up, 8 repetitions
Power Clean from the Block, 4 sets of 5 repetitions at 65% of 1-RM
Super Set: Perform each exercise in order to complete a set. Four sets total with no rest between exercises.
Clean Pull, 4 repetitions from 80%-90% of 1-RM
Standing Military Press, 8 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Day Off Checklist and the Workout

Had the day off from work but still ran around like a chicken with its head cut off today: Haircut, recycling, made some pulled pork for dinner, bought an extension ladder for cleaning gutters and got my flu shot. While waiting for my shot I sat down to the automatic blood pressure reading machine... despite being recently caffeinated and hustling into the pharmacy my readings were 120/73 with a heart rate of 63. I will take it and give credit to the marathon training!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 60% of 1-RM 1 repetition of each, 70% of 1-RM 1 repetition of each, Work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetition each
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 85% of 1-RM 3 repetitions
Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Snatch Pull with a Stall at the Knee, 95% of 1-RM 3 repetitions
Weighted Push-Up, 6 repetitions

Have a Great Day!!

Quick Workout Post after a Big Day

I had a big day at work today followed by a tough workout. I am just going to throw out a quick post before going to bed for my 3:35am work wake up?!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. 6 sets totals. No rest between exercises.
Hang Clean from the Knee, 75% of 1-RM 1 repetition
Clean, 75% of 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Back Squat, 88% of 1-RM, 5 repetitions
Strict No Kip Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM, 6 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Snatch Grip Pull with Halt at the Knee, 95% of 1-RM, 3 repetitions
Weighted Push-Up, 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!! I will be sleeping?!

Nationals and the Workout

I feel like I am in a bit of a strange place not biting my nails nervously as the Washington Nationals' bullpen takes over a game. Nats can wrap up the series against the Dodgers tomorrow night!!

The flapper on my left knee is healing very well and held up nicely after a busy day at work and full squats at the gym. Glad to not miss any training really.

Warm-Up:
Airdyne Bike, 2 minutes
Weight Training:
Hang Clean from the Knee, 60% of 1-RM 1 repetition, 70% of 1-RM 1 repetition, work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Back Squat, 80% of 1-RM 5 repetitions
No Kip Pull-Up, 7 repetitions
No Feet Snatch, 80% of 1-RM 6 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total.
Snatch Pull with a Halt at the Knee, 100% of 1-RM 3 repetitions
Weighted Push-Up +35 KGs, 10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Crash, Burn and an Upper Body Workout

Yesterday was a nice rest day. On my last running day however, there was an incident. I was running at Stringer's Ridge on a trail when a pesky root tripped me. The ensuing crash opened up a big, nasty flapper on my left knee. This will be the first (probably not last....) incident where I am glad that there is an ER doc in the house. This photo was taken just before Rebecca said "Oooooo! I just got a big stick out of it!"

This morning I figured it would be best NOT to do a bunch of squats that usually go along with my normal Olympic lifting workout on the wounded knee. Today will be an upper body workout with the hopes that I can run on it tomorrow.

Warm-Up:

Jump Rope, 100 skips

Weight Training:

Bench Press, 3 sets of 8-10 repetitions

Strict, No-Kip Pull-Up, 4 sets of 10 repetitions

Barbell Shoulder Shrug, 3 sets of 10 repetitions

Seated Barbell Military Press, 4 sets of 4-6 repetitions

Core Work: Perform 20 repetitions of each exercise in order with no rest between exercises.

Flutter Kick

Lying Heel Touch

Knee Pull-In

Lying Leg Lift

Mobility:

Banded Shoulder Stretch

Have a Great Day!!

Early Morning and The Workout

Today we was a 3:30 am wake up to get to UPS and load trailers with boxes destined to go to Amazon. As the Christmas holiday season approaches,  these mornings are going to get earlier and earlier. People need their stuff apparently. Tonight I will simply post the workout and get my butt to bed.

Warm-Up:
Airdyne Bike, 2 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 86% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 75% of 1-RM 4 sets of 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 2 repetitions
Standing Military Press, 4 sets of 6 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Busy Last Few Days and the Workout

The last two days have been hectic. Working schlepping packages, yesterday was a rest day from exercise and today was more Olympic lifting. I also met with the manager of a local training facility in the hopes of working there after the UPS peak season ends in January. Now, just a quick workout post prior to bed.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 75% of 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 83% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 70% of 1-RM 5 sets of 2 repetitions
Deficit Clean Pull, 85% x 4 repetitions, 90% 3 repetitions, 95% 2 sets of 2 repetitions
Seated Military Press, 4 sets of 8 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

I am pretty whooped today so you just get a workout post.

Warm-Up:
Row, 500m
Weight Training:
Snatch from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Front Squat, 80% 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 65% 1-RM 6 sets of 3 repetitions with one minute rest between sets
Deficit Clean Pull, 80% x 4 repetitions, 85% 4 repetitions, 90% 2 sets of 4 repetitions
Seated Military Press, 4 sets of 8 repetitions

Have a Great Day!

Barack and the Workout

I am going to miss Barack. I am not going to go into political views here.... there are opinions all over the map about this guy. One thing that I would challenge anyone to argue is the fact that President Obama has handled himself with a lot of grace, poise and dignity. I have been very proud to call him my President.

Warm-Up: Perform each exercise in order to warm-up.
Row, 250 meter 
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Handstand Hold, 30 seconds
2-3 Minutes to Stretch
Metabolic Conditioning: Perform each exercise in order to complete a round. Do as many rounds as possible in 15 minutes.
Power Snatch (95#/65#), 5 repetitions
Pull-Up, 10 repetitions
Ball Slam, 15 repetitions
Rest, 3 minutes
Then 5 Rounds of each: 
Plank, one minute
GHD Back Extension, 10 repetitions

Have a Great Day!!

Pigs Fly and Rebellious Congressional Democrats.... and the Workout

There was a sit-in conducted by Congressional Democrats as the House lacked any legislative action on proposed gun control measures. Speaker Paul Ryan shut down the cameras in the House chambers but Democrats streamed video of their protest on their phones and the videos got out. I cannot remember the last time there was outrage expressed by Democrats? After years of listening to far right conservatives and the Tea Party, it was refreshing to see some Congressional Democrats fight back a bit!

Warm-Up:
Row, 20 minutes
Perform each of the following exercises in order to complete a round. Three rounds total. No rest between exercises.
Jumping Jack, 40 repetitions
PVC Trunk Twist, 30 repetitions
PVC Passthrough, 20 repetitions
Kettlebell Swing, 10 repetitions
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 4-6 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!

Quick Workout Post

Warm-Up: 6 minutes as many rounds as possible
20" Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
Walking Lunge, 10 repetitions per side
Strict No Kip Pull-Up, 5 repetitions
Workout: Perform 21 repetitions of each of the exercises below to complete a round. Then complete 15 repetitions of each for the second round and then complete 9 repetitions of each exercise for a third round. Complete the three rounds for time.
Kettlebell Swing (32kg)
24" Box Jump
AbMat Butterfly Sit-Up
Cool-Down:
400m Slow Jog
Core Workout: Complete 15 repetitions of each of the exercises below. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Grip Training:
Captains of Crush Grip Trainers, 5 sets of 15 repetitions per hand

Have a Great Day!!

Armed Forces Day and the Workout

Today was Armed Forces Day. The day is a single holiday for citizens to come together and thank our military members for their patriotic service in support of our country.  This day honors everyone serving in the U.S. Military branches; Air Force, Army, Coast Guard, Marines and the Navy. Regardless of whether you agree with our government's foreign policy or not, there are a load of men and women out there in the world that selflessly serve their country. Take the time to thank them for that.

Warm-Up:
Slow Jog, 1 mile
Workout: Perform each exercise in order to complete a round. Three rounds for time.
Jump Rope, 50 repetitions
Kettlebell Sumo Deadlift to High Pull (32kg), 40 repetitions
Kettlebell Goblet Squat (32kg), 30 repetitions
Hand Release Push-Up, 20 repetitions
Strict No Kip Pull-Up, 10 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Tomorrow Will be a Sad Day and the Workout

Today the packing continued. Most things are in boxes and squared away, just waiting for the ABF trailer to arrive on Friday. Tomorrow however things will change here. The Rogue Power Rack is coming down and getting ready for the big move to Chattanooga. It will be great to actually have a real garage for the garage gym once we arrive! It will take the trailer a few days to get there and we will unload it on June 3rd. Starting Saturday morning, workouts are going to either be bodyweight or dumbbell focused.

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Pull-Up, 5 repetitions
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
100m Run
Metabolic Conditioning For Time: Perform each exercise in order. No rest between exercises. Record your time when complete.
Box Jump (24"/ 20"), 50 repetitions
Kettlebell Swing (50#/35#), 40 repetitions
Burpee, 30 repetitions
Wall Ball Shot (20#/14#), 20 repetitions
Strict No-Kip Pull-Up, 10 repetitions
Cool-Down:
200m Walk
Core Workout: Perform each exercise in order with no rest between exercises.
Flutter Kick, 10 repetitions
Lying Heel Touch, 10 repetitions
Knee Pull-In, 10 repetitions
Lying Leg Lift, 10 repetitions

Have a Great Day!!

Who Wants to Elect the Twelve Year Old as President? Daily Workout

Donald Trump decided not to participate in the Republican Presidential debate because Megyn Kelly asked him "an unfair question" when she previously moderated a GOP debate. Awww... poor Donald. I am interested to see what will happen if, God-forbid Trump becomes President. What is he going to do when anyone does something that he doesn't like?! Congress, the Supreme Court, other world leaders?! Just not show up? Hide?

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between each set.
Jumping Jack
TRX Row
AbMat Sit-Up

Weight Training:
Pull-Up, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 4-10 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-5 repetitions
100m Farmer's Carry, 5 sets

Have a Great Day!!

Friday Workouts and the Saturday Team Chipper

Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.

Friday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise

Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions

Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups

Have a Great Day!!

Winter Vehicle Maintenance and Lifting for the Back

Today I am getting ready for our drive to the east coast for the holidays by cleaning up the car and checking to make sure that it is mechanically ready to go. Gas prices have dropped which is nice, but there are a lot of things that need to be done to make sure the car will run efficiently and safely. I got a regularly scheduled oil change, got a new battery recently (the old one was OLD... and I will be damned if I will have my car die somewhere in the middle of Texas in the winter...) and most importantly for the winter, my tires have great tread on them and are properly inflated. According to www.fueleconomy.gov , you can improve your gas mileage by up to 3.3% by keeping your tires inflated to the proper pressure. Finally, check your spare tire and make sure that it is also properly inflated. You don't want to find out that it is flat when you need it the most. Safe travels!

Today's quote is from Dudley Moore:

"The best car safety device is a rear-view mirror with a cop in it."

Workout: Back
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Pull-Up Bar Straight Arm Hangs, 20 seconds
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
Upright Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!