Workout Post and a Plan for the Chattanooga Marathon

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!!

Blessed Life in Chattanooga and the Workout

In the evenings I drive in to the gym and listen to "All Things Considered" and the NPR Newscast. Often times I have things on my mind like "When am I going to get to the lawn that needs to be mowed...", "I need to make sure the dogs get a long walk before bed..." or "Focus on my leg drive during my clean...." Then I hear the news and it becomes clear that that I am one of the luckiest people in the world. My life is cake. My home is not threatened by fire or flood, there is no excessive lead in my water, there are not car bombs going off in the market where I shop, I am not profiled because of the color of my skin. My life here in Chattanooga is truly blessed.... I need to try to remember that more often.

Warm-Up: Perform each exercise in order to complete a set. No rest between each exercise. Three sets total.
Air Squat, 20 repetitions
GHD Leg Extension with PVC Overhead Press, 10 repetitions
Banded Shoulder Stretch, 30 seconds per side
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Clean from the Block, 2 repetitions
Front Squat, 2 repetitions
Push Press, 2 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Ten sets total.
Clean from the Block
Push Jerk
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Reverse Lunge from the Front Rack Position, 6 repetitions per side
Box Jump, 3 repetitions
Barbell Weighted Verticals, 4 sets of 4 repetitions

Have a Great Day!!

The News Today and the Workout

I look to make various comments on the news of the day at times and really today it just seems like a re-hash of a lot of the same old thing: Reaction to Trump saying one dumb ass thing or another, Hillary lying about her e-mail server and terrible things happening to normal people trying to live their lives in Syria and Iraq. Is football season starting soon?!

Seriously though, here is a sign that at times we can still have faith in humanity. It seems that after a brutal murder of an elderly priest in France, Muslims around the country are attending Catholic mass as a sign of solidarity and to denounce the actions of someone that claimed the killing in the name of Islam. 

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Strength:
Front Rack Reverse Lunge, 4 sets of 5 repetitions with each leg
Behind the Neck Push Press, 4 sets of 3 repetitions
Metabolic Conditioning: For time:
250m Run
Overhead Squat (75/55), 18 repetitions
Hand Release Push-Up, 18 repetitions
250m Run
Overhead Squat (75/55), 15 repetitions
Hand Release Push-Up, 15 repetitions
250m Run
Overhead Squat (75/55), 12 repetitions
Hand Release Push-Up, 12 repetitions
250m Run
Overhead Squat (75/55), 9 repetitions
Hand Release Push-Up, 9 repetitions

Have a Good Day!!

Can We Talk About Good Things in Sports.... Just for a Second? Full Body Day!

Everyday I hear something about deflated footballs, players that have committed domestic violence, players doing performance enhancing drugs and getting caught lying about it, FIFA corruption, Lance doping.... the list goes on and on.

Something happened yesterday that was so small and simple that I am not sure it will really make any news... certainly not after today. Yesterday a couple of kids and their dad had been sitting in the outfield stands all game cheering for their favorite player. Every time Andrew McCutcheon made a play these kids would scream and cheer and at the end of the game McCutcheon gave these devoted fans his batting gloves. They could not have been happier. I will be interested to see if this heart warming bit of news is in the headlines tomorrow. Thanks, at least for today Andrew.

Today's quote is from Bradley Whitford:

"Cal Ripken is steady, he focuses on his job, and he's a good guy."

Workout: Full Body
Warm-Up:
Rowing Machine, 10 minutes
Bicycle Abdominal Crunch, 50
Weight Training: 60 seconds rest between each set.
Barbell Thruster, 4 sets of 8 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius, gluteus maximus)
Weighted Pull-Up, 4 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, teres major and minor)
Bench Press, 4 sets of 8 repetitions
(Primary muscles worked: Pectoralis major, triceps brachii, anterior deltoids)
Barbell Reverse Lunge, 4 sets of 8 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis, and intermedius, gluteus maximus)
Standing Weighted Calf Raise, 4 sets of 8 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Wall Ball Rotational Throw, 4 sets of 8 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day!!