Not only did the Gonzaga player completely goaltend by reach through the rim, but then the Northwestern coach got a technical foul for stepping onto the court while protesting the missed call!! But hey, at least the refs saved my bracket?!
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Barbell Skullcrusher, 10 repetitions
Close Grip Bench Press, 15 repetitions
Toes to Bar, 3 sets of 10 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches
Have a Great Day!!
Went into the gym and did a clean focused Olympic lifting session.
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Clean Muscle Up, 4 sets of 3 repetitions
Hang Clean, 4 sets of 2 repetitions at 75% of 1-RM
Clean Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Push Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Today was a day without an alarm clock! we were able to sleep in until Biscuit decided that he had had enough of this sleeping thing and started making sure we knew he was awake!! We got good dog walking in, cleaned the gutters and straightened up the backyard. We will have family coming to visit soon... two more people and two Labradors!! We will see how our little house holds up!
Today I did another upper body workout to give my legs a break after the long run yesterday.
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Every Minute on the Minute: Perform one set of each of the following exercises, every minute on the minute. Three sets of each exercise total.
Bench Press, 10 repetitions
Bent Over Barbell Row, Supine Grip, 10 repetitions
Seated Barbell Overhead Press, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work
Have a Great Day!!
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!!
After yesterday's run and then nine hours on my feet I am going to give my legs a day off. Today will just be a focus on upper body and sleeping before my 2:05 am work start time.
Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Upright Row, 3 sets of 10 repetitions
Standing Military Press, 3 sets of 10 repetitions
AbMat Butterfly Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
Chattanooga is still recovering from a tragedy that occurred on Monday. A school bus with thirty-five elementary school children on board rolled over killing five children and leaving many injured in the hospital. Immediately after the accident, the line at Blood Assurance downtown to donate blood was out the door and around the corner of the building. I cannot imagine the pain of the five families who have lost their children.... but I am confident the City of Chattanooga will do all it can to support them in their time of need.
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training: Powerlifting Day!!
Front Squat, 5 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Seated Shoulder Press, 5 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
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!!
This felt like the first Saturday in a while where I did not have some type of certification or class or something going on?! I was able to get down to the gym by 7:00 am to get my lifting out of the way. I got home and got the lawn mowed, trees and bushes trimmed, recycling done, laundry washed, dried and folded, shopped for dinner and did some baking. I think the dogs were the happiest having a good long morning walk with time running hot laps in the yard while I mowed. Great domestic Saturday?!
Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Banded Back Squat, 55% of 1-RM with 1-1/2" Bands for 5 repetitions
Alternating Push Press, 2 repetitions from the Front Rack Position, 2 repetitions from Behind the Neck
Clean and Jerk, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 3 repetitions, 80% of 1-RM for 2 repetitions, 85% of 1-RM 4 sets of 2 repetitions
Power Snatch, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 2 repetitions, 80% of 1-RM 4 sets of 2 repetitions
Mobility Work:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work
Have a Great Day!!
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!!
I have been spending at least three sessions a week learning the technical aspects of the snatch, the clean and the jerk. Each day I have gone into the gym my coach has been giving me drills and exercises to help me get down the finer points of each of the Olympic lifts. Today after warming up he just said to me, "I want you to do what you need to do to post a one repetition maximum in each lift. Start with the snatch." Heavy day at the gym.
Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch Building Up to 1-RM, 6 repetitions
Clean and Split Jerk Building Up to 1-RM, 6 repetitions
Clean Building Up to 1-RM, 6 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work
Have a Great Day!!
So, I decided today that I am going to train for the Chattanooga Marathon that is on March 5, 2017. I ran the B&A Trail Marathon in Maryland when I was 30 years old. I am hoping that an extra two months to get ready will make up for the 17 years since then. We will see.
Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Banded Zots Press, 5 sets of 5 repetitions
Weight Training:
No Foot Snatch from the Knee, 5 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 15 sets total.
Weighted Vertical
Snatch
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Snatch Grip Deadlift to the Knee, 2 repetitions
Snatch Grip Deadlift
5 Second Negative
Snatch Grip Deadlift
Barbell Reverse Lunge, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretch
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
I spent the morning sorting packages at UPS and got back to a gift for my birthday: A DNA test for our first dog Ocho from Wisdom Panel. We have been pretty sure that he is an Australian Cattle Dog but who really knows since we found him almost 9 years ago at a boat ramp on the San Juan River in Utah?! I think he is mostly ACD/Red Heeler, but his ears are PRETTY BIG!
Tomorrow morning is another Olympic lifting day. I am still recovering from this oblique/rib injury.... I have no idea what it is really but there is not much that I can do about it. It seems to not bother me too much unless I sneeze... and that REALLY hurts. I will stick to the rowing machine again along with more shoulder stretching.
Workout:
Row, 20 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Shoulder Girdle Stretches
Have a Great Day!!
Today is going to be a day away from the weights. After a full week of sorting packages for UPS in the mornings and training with Olympic lifts and Crossfit in the evenings, it is time to let the old bones take a bit of a break. Today I will row, do some core and shoulder mobility work.
Workout:
Steady Paced Row, 5000 meters
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift
Mobility:
Banded Shoulder Stretch
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions
Have a Good Day!!
I was able to get into the gym early today and get back home. Still developing technique around the Olympic lifts and training the muscular mechanics to make them possible.
Warm-Up:
Row, 500m
Banded Shoulder Stretches
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Banded Overhead Squat with PVC Pipe, 2 sets of 10 repetitions
Weight Training:
Banded Overhead Squat with Barbell, 5 sets of 10 repetitions
No Use of Feet Clean to Squat Muscle-Up, 5 sets of 3 repetitions
Barbell Clean to Squat, 5 sets of 2 repetitions
Trap Bar Deadlift, 5 sets of 5 repetitions
Foam Roller Work
Have a Great Day!!
By far the moment that resonated the most from the Democratic National Convention last night was the speech by Khizr Khan. Khizr Khan is the father of Captain Humayun Khan, a Muslim-American Soldier killed in the War in Iraq. I guarantee Khizr Khan knows more about the Constitution of the United States than most of us... including Donald Trump!
Warm-Up: Perform each exercise in order to warm-up.
Jumping Jack, 50 repetitions
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
V-Up, 10 repetitions
High Knees
Butt Kicks
Couch Stretch, 30 seconds per side
Skill Training:
Barbell Clean Muscle Up, 5 sets of 5 repetitions
Weight Training:
Deadlift, 5 sets of 2-3 repetitions
Front Squat with Five Second Pause at the Bottom (60 kg), 5 sets of 3 repetitions
Have a Great Day!!
