Rare Day with the Whole Family and the Upper Body EMOM

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!!

PEDs, James Harrison and the Workout

James Harrison is a beast, a terror on the football field and thirty-eight years old. Thirty-eight might as well be 100 years old in terms of playing in the NFL. To explain his longevity, at one point Harrison commented that he spends around $500,000 a year on training, massage, and other body work to keep himself game ready. However, Al-Jazeera came out recently with a list of players that have allegedly used Performance Enhancing Drugs (PEDs) and that list included James Harrison. The NFL has said that Harrison could be suspended indefinitely if he does not testify about these allegations. At thirty-eight, any suspension could essentially equal a retirement for Harrison. Part of me says, of course he is using PEDs. I think most players in the NFL are using these drugs just to stay on the field. It will be interesting to see how this turns out.

Warm-Up:
Row, 250m
Prisoner Lunge, 20 repetitions
Banded Overhead Squat with Barbell, 3 sets of 10 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Feet Clean from Jerk Block, 5 sets of 5 repetitions
Clean from Jerk Block, 5 sets of 2 repetitions
Clean from Jerk Block, One repetitions every minute on the minute for ten minutes
Front Squat, 5 sets of 3 repetitions
Seated Strict Overhead Press, 5 sets of 10, 8, 6, 4 & 4 repetitions

Have a Great Day!!

Olympics and the Workout

I love the Olympics. One thing that I have really appreciated this year more than ever (probably because of the tenor of the Presidential campaign, the Black Lives Matter movement, debates about immigration, the call for a ban on Muslims and refugees entering the country, etc.) is the diversity of the U.S. athletes. It makes me very proud to be an American.

Warm-Up:
Air Squat, 20 repetitions
Shoulder Girdle Stretches
GHD Back Extensions with PVC Overhead Press, 5 sets of 10 repetitions
Banded Barbell Overhead Squat, 5 sets of 10 repetitions
Weight Training:
Low Seated Barbell Overhead Press, 5 sets of 4 repetitions
Barbell No-Feet Clean from the Hip, 5 sets of 5 repetitions
Clean from Jerk Block, 10 sets of 2 repetitions
Front Squat, 8 sets of 3 repetitions

Have a Great Day!!