End of the 'Skins' Season and The Workout

It was a sad day for Washington fans as the Green Bay Packers dismantled the Redskins at FedEx Field today. Though they lost, it is kind of amazing how well the 'Skins did this season and they certainly exceeded expectations with a 9-7 record and a berth in the playoffs. Good start to the off season.

Workout: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Kettlebell Sumo Deadlift to High Pull
AbMat Sit-Up
Kettlebell Swing

Weight Training:
Strict Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Barbell Upright Row, 3 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets

Have a Great Day!

Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!

Friday Night in America, Another Mass Shooting and the Workouts of the Day

Mass shooting in Oregon. The most disappointing and disturbing thing about America is that we continue to do nothing about these. I honestly gave up after Sandy Hook. Our government is obviously powerless against lobbyists with as much money as the NRA. Embarrassing.

It was a bachelor night in Tucson with my partner gone on an away rotation for medical school. My friend, co-worker and workout partner lifted, ate dinner, drank a beer, had some gelato and watched the "Black List" 'til I couldn't keep my eyes open. "Friday Night in America".

I recently bought a set of CFF "Pit Bull" Monster Grip Cannon Balls. We used them in tonight's workout with some pull-ups and we girth hitched them to some dumbbell handles and used them for some pretty brutal farmer's carries.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Calf Raise
Box Jump or Prisoner Step Ups
GHD
AbMat Sit-Ups
Lateral Lunge

Evening Weight Training:
Cannonball Pull-Ups, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 6-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Atlas Stone lift to 48" Platform, 5
100m Cannonball Farmer's Carry, 3

Have a Great Day!!

Quick Post After a Busy Day with New Students

Twenty-three new NOLS students arrived at the NOLS Southwest base today as they get ready for their 88-day Fall Semester in the Southwest course. The real bonus for me was having a former student and NOLS graduate come to the base with her sister who is starting her own wilderness experience. It was fun to catch up, talk about what a great time we had on the river and watch as she gave her sister a big hug wishing her luck on her own adventure. It was a busy day so I will just quickly post the workouts and get to bed.

Warm-Up:
100m High Knees
100m Butt Kickers
100m Side Step
Circuit: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between each set.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jumps
Shoulder Sand Bag Carry
AbMat Sit-Ups
Calf Raises
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

Weight Training:
Deadlift, 5 sets 1-2 reps
T-bar Landmine Row, 3 sets of 6-8 reps
Sumo Deadlift to High Pull, 3 sets of 5 reps
Weighted Pull-Ups (Bodyweight +25 lbs.), 3 sets max reps
Captains of Crush Grippers, 3 sets of 15 reps

Have a Great Day!!

Viva l'Italia and Friday and Saturday's Workouts

Serena Williams' bid for the "Calendar Slam" was dashed by the unranked Roberta Vinci of Italy. The second ranked Simona Halep was also beaten by Italian Flavia Pennetta in the semis making it an all Italian Women's Final. Apparently the Prime Minister of Italy is flying in just for the occasion. Time for Serena to hit the reset button and give it another go next year.

Friday's Workouts:
Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump rope
Barbell Push Press
Sumo Deadlift High Pull
AbMat Sit-Ups
Side Dumbbell Raise
Hand Release Push Ups
Front Plate Raise

Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Curls, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Super Set:
Weighted Dips (Bodyweight +35 lbs.), 5 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 5 sets of 15 repetitions

Saturday's Metabolic Workout:
"Helen on the Water"
3 Rounds For Time:
Row, 400 meters
Kettlebell Swings, 21 repetitions
Pull-Ups, 12 repetitions

Have a Great Day!!

End of the RGIII Area in DC and Today's Workouts

Robert Griffin III has been replaced as the starting quarterback for the Washington Redskins. I for one have not seen the plummeting descent of a star like RGIII's downfall. However, I am not surprised one bit. It is often said that "Crap flows downhill..." and with the Redskins this has always been true. Owner Daniel Snyder wanted to pick RGIII in 2012 and Coach Mike Shanahan said that he would have never traded up to the No. 2 pick to get RGIII if he knew the league was going to punish the Redskins with salary cap penalties. But, they ended up mortgaging the future for an amazing athlete who was an okay quarterback and got the salary cap penalties... dooming the Redskins development for years. Then, after a series of serious injuries RGIII has lost his athletic advantage and he cannot throw his way out of the problem. Now, Coach Jay Gruden has been handed this steaming mess that some call a football team and is doing his best to figure out how to get out of this situation. Ugly.

Morning Workout:
Warm-Up:
1 minute Jumping Jacks
1 minute Continuous Kettlebell Swings
10 PVC Passthroughs
10 PVC Wraparounds
Strength:
Bench Press, 3 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
Every minute on the minute for 15 minutes:
7 Strict No Kip Pull-ups
15 Push-ups
Cool-Down:
1/2 mile walk

Evening workout:
Warm-up:
50 Jumping Jacks
15 Hand Release Push-ups
50 AbMat Sit-ups
Workout:
AMRAP 20 minutes:
5 Burpees
15 Sumo Deadlift to High Pull
400m Run
Mobility:
Shoulder Mobility Stretches

Have a Great Day!!

Heroes Do Something and the Workout of the Day

Passengers on a train traveling from Amsterdam, including three 20-something year old Americans subdued a gunman who seemed intent on committing a massacre. It was very brave of a citizen of France, an expat from Midlothian, Virginia to initially step in and attempt to disarm the gunman. Mark Moogalian got the AK-47 from the shooter, but the gunman pulled out a pistol and shot Moogalian in the neck. It was then that the three Americans and a British citizen jumped on the gunman and subdued him.

I am sure some of my facts are a bit off here, but there is one thing that is true.... a small number of unarmed train passengers subdued a heavily armed assailant. One man was shot in the neck and will recover. One man was injured by the gunman's knife including having his thumb nearly severed. Terrible injuries for sure. But this gunman had eight or nine magazines of ammunition for his AK-47. Hundreds of people may have been killed or injured if these folks hadn't done something. Heroes take action.

Today's quote is from Brad Meltzer:

"We are all ordinary. We are all boring. We are all spectacular. We are all shy. We are all bold. We are all heroes. We are all helpless. It just depends on the day."

Workout:
Warm-Up:
3 minutes AMRAP (Warm-Up Pace):
15 Air Squats
20 PVC Pass Throughs
5 Pull-Ups
Strength:
Deadlift, 4 sets of 8 repetitions (One set every 3 minutes)
Metabolic Conditioning for Time:
100 Calorie Row
100 Wall Ball Tosses
Cool-Down:
400m Walk
Mobility:
Hamstring Stretches

Have a Great Day!!

The "Flour Tortilla" and the Workout of the Day

A "sourdough" was a nickname used in the Yukon or Alaska during the gold rush for someone who spent an entire winter north of the Arctic Circle. The name is used because they would protect their sourdough starter from the cold by keeping it close to their bodies. Yeast and baking soda didn't work nearly as well in the cold. Freezing does not kill a sourdough starter, being too hot does. With all of that said, we have decided that surviving an entire Tucson summer deserves a similar title. We have decided that title should be the "flour tortilla". The tortilla is to the Southwest as sourdough is to the North. So, congratulations to all my fellow tortillas out there! Sweat on!

Warm-Up:

5 rounds (Paced, warmup style):
15 air squats
10 Barbell pullovers laying on ground
20 second Pull-up hold w/ chin over bar
20 abmat situps

Skill:

Burgener warm up, snatch focused

Strength:

Power Snatch, 5 sets of 2 repetitions

Metabolic Conditioning For Time:
10 Rounds
10 Strict Pull-Ups (no kip, band as needed)
10 Box Jumps (24'/20")

20 minute cut off regardless of rounds completed

Cool Down:

25m bear crawl

25m spidermans

Mobility:

Standing quadriceps stretch

Latissimus dorsi foam roller

Have a Great Day!!

Quick Post: Just Weight Training Saturday

Dog sitting for four dogs and doing weekly chores at the base here. I am just going to make a quick post.

Weight Training Saturday:
Warm-Up:
15 minute row (161 total calorie pace for me)
10 PVC Pass Throughs
10 PVC Wrap Arounds
Hamstring Stretch
Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Weighted Split Squat, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Barbell Weighted Good Morning, 3 sets of 10 repetitions
Weighted Neutral Grip Pull-Up (Bodyweight +25lbs.), 3 sets of maximum repetitions
Barbell Weighted Calf Raise, 3 sets of 15 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
AbMat Sit-Up with Medicine Ball, 100 repetitions
Mobility:
PVC Shoulder Girdle Stretches

Have a Great Day!!

Robert Kraft: STFU and the Workout of the Day

Let me get a few things out before a bunch of Mass-holes bombard me with their crap. The New England Patriots are a great franchise. Belichick is a Hall of Fame coach. Tom Brady is far and away one of the best quarterbacks that has ever played the game and a first ballot Hall of Famer when he is done. No doubt about it. Do ALL football teams try to find an edge to exploit over their opponents? Hell yes they do. The Patriots have just been caught doing some of these things in Spy-Gate and now Deflate-Gate. Those things do not phase me at all. My issue is with Robert Kraft and his flip flopping comments since this whole ball deflation, clown car, dumpster fire fiasco has come out. First, Kraft says they will accept their punishment. Then once the punishment does come down, he freaks out. Kraft blasted the league saying that the Patriots will fight Brady's suspension and the loss of draft picks. Then in May, he hugs it out with Roger Goodell on a couch at the owners' meetings and decides that they WON'T fight it and take their medicine. Then yesterday Goodell upholds Brady's four game suspension and Kraft comes out today saying that he is pissed?! Robert Kraft: Go away, shut up and watch Belichick win those first four games with Jimmy Garoppolo under center.

Workout:
Warm-Up:
5 minute continuous Weighted Sled Push (I went with a 200 lbs. sled)
5 minutes AMRAP: (Light weights at a warm-up pace)
10 Barbell Overhead Squats with a Sott's Press at the bottom of the squat (I used a 35 lbs. barbell)
10 Light Dumbbell Snatches per side (I used 20 lbs. dumbbell)
30 seconds hold chin over pull-up bar
Stretching:
40 seconds Elbow Plank Hold
3 minutes PVC Shoulder Girdle Stretch
Workout of the Day: AMRAP 12 minutes (I finished three complete rounds and started on a fourth round of lunges)
6 Front Rack Alternating Lunges with Barbell (I went 85 lbs. but will go heavier next time)
6 Alternating Single Arm Dumbbell Snatches (I went 50 lbs. but may go heavier in the future)
6 Strict Pull-Ups
200 meter Run
Cool-Down:
50 Bicycle Abdominal Crunches
2 rounds each:
10 meter Inch Worm
10 meter Spiderman
10 meter Bear Crawl
10 meter Crab Walk

Have a Great Day!!

Special Olympics and Snatch Focused Workout

An amazing part of of the Kennedy-Shriver legacy is the Special Olympics. Eunice Kennedy Shriver saw how people with developmental disabilities were excluded and marginalized in our society and in the 1950s and 1960s she started Camp Shriver in her backyard for these people. Because Eunice had been a collegiate athlete she knew that sports and play had a great ability to unite people. Finally, with Shriver's passion driving the vision, the first International Special Olympics were held for people with developmental disabilities in 1968. These athletes compete as hard as anyone in professional or collegiate sports but not for the money.... but for the pure love of sport.

Today's quote is the Motto of the Special Olympics:

"Let me win. But if I cannot win, let me be brave in the attempt."

Warm-Up:
3 minutes of continuous Turkish Get-Ups
10 PVC Wrap Arounds
10 PVC Pass Throughs
Burgener Warm-Up with PVC Pipe, Snatch Focused
Strength Training:
3 sets of one repetition Snatch (Heavy!)
3 sets of 3 repetitions of Push Press from the rack (Heavy!)
2 minutes As Many Repetitions as possible Push Press at 135lbs.
Workout of the Day for Time:
21-15-9 Repetitions
Snatch at 75lbs.
Strict No Kip or Band Pull-Ups
Cool Down:
400m Walk

50 Bicycle Abdominal Crunches

Have a Great Day!!

ESPYs Vs. Super PACs and a Back Workout

Yesterday the media provided me with some amazing moments and I woke up this morning frustrated. First, I heard some amazing figures brought to us (unfortunately...) by the Supreme Court and the worst decision that they ever made: The Citizens United decision. This decision allowed unlimited confidential donations to Super PACs that despite what they may claim, go directly to supporting political candidates. This essentially puts our government up for sale to the highest bidder. Unless of course the Super PAC is supporting someone that is such a nut job that the American people see through them. The doughy, obnoxious, Canadian-born and very un-Presidential Ted Cruz's Super PAC has raised millions of dollars. I thought out loud, "There HAS to be a better way to use money than supporting this clown?" Then there was the release of Donald Trump's financial statement which included his net worth: $10 billion. I again thought out loud, "Trump has zero chance of winning the Presidency. There HAS GOT TO BE a better use of hundreds of millions of dollars than a failed Presidential publicity stunt?"

In the evening I watched the ESPY Awards. Among the highlights, stories of athletic achievement and acknowledging some of the world's greatest athletes there were unbelievable stories of hope and courage. The Jimmy V Award for Perseverance went to Devon and Leah Still. Devon is an NFL player for the Cincinnati Bengals and Leah is his 5 year-old daughter that has been battling cancer for over a year. Not surprisingly, Devon has not been able to focus on football during the past year. Though he could not perform on the field while worrying about his daughter, the Bengals have kept Still on their roster so that he can still collect a paycheck, have insurance and be by his child's side while she goes through a laundry list of brutal treatments. During his acceptance speech, among everything else that Still said that was moving he said that he will continue to battle for ALL children with cancer, because they are the real heroes and are worth more than "the 4% that the government gives y'all". Four percent?

Then Caitlyn Jenner won the Arthur Ashe Award for Courage. Formerly Olympic Gold Medalist in the decathlon Bruce Jenner, Caitlyn Jenner is the final realization that Jenner lived an entire life to 60+ years old as a woman trapped in a man's body. Waves of paparazzi swarmed as Jenner began the transition to Caitlyn. I do not know how Jenner was able to handle it. During her acceptance speech, Jenner stated that "41% of transgender teens attempt suicide". What?! Forty-one percent?! What the...

It was just after breakfast today that I realized why I was upset. There are a lot of wealthy people on this planet pouring millions of dollars into the political campaigns of insane clowns that have no chance of winning the Oval Office. If a fraction of that money was spent to help the family of a child suffering through radiation treatments, wouldn't that be worthwhile? Or maybe providing the money needed for a transgendered teen that needs some help, guidance or counseling to keep them from hurting themselves? Wouldn't that be a much better use of those dollars?! Way more dollars than sense it seems in this world. Way more greed and desire for power than compassion. Perseverance and courage indeed.

Today's quote is from Jim Valvano:

"Don't Give Up. Don't ever give up."

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Deadlift, 5 sets of 5 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 3 sets maximum repetitions
Dumbbell Snatch, 3 sets of 5 repetitions
One Arm Bent-Over Dumbbell Row, 3 sets of 5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition

Have a Great Day!!

The Old Man vs. The Joker Will Wait and a Back Workout

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!!

Women Combat Marines and a Back Workout

During a year long training experiment conducted by the University of

Pittsburgh and the United States Marine Corps, females have been training alongside males in small combat units. Thirty percent of the women left the training due to physical injuries like stress fractures. That is a very high rate of injury, but the training included carrying packs over 150 lbs. and dragging 220 lbs. simulated injured Marines out of armored vehicles. Like all individuals... male or female... some can cut it and some cannot. A third of the young men that started in my boot camp training platoon washed out. Not surprisingly, some of the woman Marines outperformed their male counterparts. Women will begin serving in combat roles come January unless the Marine Corps or the Pentagon decide that some of the jobs should remain closed to them. The simple truth is this: If a person, man or woman meets the qualifications to do a job.... combat or not... let them do it. Service to one's country is not decided by genitalia... it is decided by heart.

Today's quote is from Carly Simon:

"A really strong woman accepts the war she went through and is ennobled by her scars."

Workout: Back

Warm-Up: Perform each exercise in order to complete a set. Three sets total.

Jumping Jack, 50 repetitions

Bicycle Abdominal Crunch, 100 repetitions

Trunk Twist, 25 repetitions

Barbell Good Morning, 25 repetitions

Weight Training:

Deadlift, 5 sets of 1-2 repetitions

V-Handle Pull-Up, 5 sets of maximum repetitions

Sumo Deadlift to High Pull, 3 sets of 10 repetitions

Rotating Wall Ball Toss, 3 sets of 20 repetitions

T-Bar Landmine Row, 3 sets of 6-8 repetitions

Kettlebell Swing, 3 sets of 10 repetitions

Bent-Over One Arm Dumbbell Row, 3 sets of 4-6 repetitions

Have a Great Day!!

Own Goal Brutality and a Back Workout

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!!

A Hot Back Workout and Having Friends Over!

Cleaning the house a bit and getting ready to have a few medical students over to celebrate ending their third year. At the same time we will have some current and past NOLS folks over as well. Dinner is at 6pm so I need to workout earlier than normal and it is going to be HOT! Lots of water and I certainly will not have to warm-up too much!

Workout: Back
Warm-Up:
Box Jump, 5 repetitions on 20" box, 5 repetitions on 24" box, and 5 repetitions on 36" box
GHD, 20 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Up (Bodyweight +20lbs.), 3 sets of maximum repetitions
SISU Warhammer Swing, 3 sets of 10 repetitions per side
Landmine T-Bar Row, 3 sets of 10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions

Have a Great Day!!

Quick Back Workout Post!

I was seated on a jury today, so until that is over these posts will be a bit short and later than normal. So here we go...

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Deadlift, 3 sets of 5 repetitions
Strict No-Kip Pull-Up, Emphasize Eccentric Motion, 3 sets maximum repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8 repetitions

Have a Great Day!!

Cleveland has a lot to look forward to....

I know that it is really hard for the Cavaliers' fans to be positive this morning after losing the NBA title last night. But, despite losing another professional championship, the future looks bright for the "Forest City". The reality is this:
1) LeBron took a bunch of players that otherwise would not be starting on any other team and came close to beating the best team in the league for the NBA Championship. 2) Once Varejao, Love and Irving are healed up they will be back (or maybe traded...) and the Cavs will competing at a very high level. 3) The Cavs will be back and probably for a very long time. The NBA east is weak. The Warriors are a great team but there are a LOT of great teams in the Western Conference. Just off the top of my head they will have to deal with the Clippers, Spurs, Rockets, Grizzlies. I know it is brutal to hear it Cleveland.... but be patient.

Today's quote is from Julius Caesar:

"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience."

Workout: Full Body Bodyweight and Endurance Training
Warm-Up: Perform each exercise for one minute each
Jumping Jack
Trunk Twist
AbMat Abdominal Crunch
Workout: 45-60 seconds rest between sets.
Burpee, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 15 repetitions
Dip, 3 sets of 20 repetitions
GHD, 3 sets of 20 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Pull-Up, 3 sets of 10 repetitions
25m Side Step with Resistance Band, 3
TRX Biceps Curl, 3 sets of 10 repetitions

Have a Great Day!!

LeBron Cannot Do It Alone and a Heavy Lifting 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!!

Game Four: My Idea of What Happened and a Heavy Upper Body Day

Here is what I think happened after the Cleveland Cavaliers beat the

Golden State Warriors in game three of the NBA Finals. Steve Kerr picked up the phone and called San Antonio, Texas and spoke with his long time mentor and former coach Gregg Popovich and asked, "How do I beat LeBron James in the NBA Finals?!" "Pop" responded very simply. Pop responded with the same phrase that he used on his team in the huddle when they last beat LeBron's very thin benched Miami Heat with his very deep benched Spurs. "Run them into the ground. And then keep running." Kerr replaced the plodding Andrew Bogut in the starting lineup with the smaller and faster Andre Iguodala and the Warriors literally ran away with a 21 point victory in Cleveland. Mentorship wins again.

Today's quote is from Donovan Bailey:

"Every kid needs a mentor. Everybody needs a mentor."

Workout: Heavy Upper Body

Warm-Up:

Rowing Machine, 10 minutes

Bicycle Abdominal Crunch, 50 repetitions

Weight Training:

Heavy Bench Press, 4 sets of 5 repetitions

Weighted Pull-Up (Bodyweight +50lbs.), 3 sets of 5 repetitions

Barbell Push Press, 5 sets of 2-4 repetitions

Weighted Push-Up (Bodyweight +50lbs.), 3 sets of 20 repetitions

Bent Over Dumbbell Row, 3 sets of 6-8 repetitions

Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Rotating Wall Ball Toss, 3 sets of 10 repetitions

Have a Great Day!!