Aaron Hernandez and the Wednesday and Thursday Workouts

I am a football fan and I feel like I am a somewhat compassionate human being. I have also spent a good portion of my professional career as a NOLS instructor, field staff supervisor and as a fitness trainer trying to help people live up to their potential. With all of that said, when I heard that Aaron Hernandez, the former tight end for the New England Patriots who was imprisoned for murder was found dead in his cell I was not shocked. In fact, I found my self feeling like, "Yeah. That seems about right." I don't really like feeling that way. It seems like such a waste.

Wednesday:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 6-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Thursday:
Row, 5000m
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Day!!

The Least You Do is Give a Half Hour of Time....

I recently did an assessment for a gym member that received their membership on scholarship for financial reasons. That is something that I love about working for a non-profit. Without that scholarship, this young woman would not be able to afford to come to the gym. Emma works helping homeless veterans, making sure that they apply for and receive all of the benefits that the are eligible for. Emma is also working toward joining the Army. Though she does get a gym membership, she does not receive personal training sessions as part of her scholarship. I have a special place in my heart for veterans and those who are willing to serve in the military, so we are going to work together for a half hour on Mondays, Wednesdays and Fridays to get her up to speed for basic training.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Front Squat, 6 sets of 3 repetitions at 55%
Press from the Split Position, 6 sets of 3 repetitions at 52%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Snatch, 4 sets of 2 repetitions at 75%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Trump is Finding Out There Are No Good Answers.... and the Workouts

Syrian nerve gas attack. North Korea plowing ahead with their nuclear missile program. These are just two of the international problems that the new President is having to deal with. Campaigning is one thing. Calling other administrations weak or ineffective are easy on the campaign trail... but now serving as President, this is where the rubber meets the road and decisions must be made. We will see how real leadership decisions are made here very soon.

Wednesday Weight Training:
Warm-Up:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
Barbell Weighted Lunge, 10 repetitions
Pendlay Row, 10 repetitions
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
Barbell Push Press, 10 repetitions
Romanian Deadlift, 10 repetitions
Front Squat, 5 sets of 5 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Thursday Cardio:
Spin Bike Workout, 35 minutes
Roman Chair Toe Raise, 3 sets of 20 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Incline Chest Press, 3 sets of 8-10 repetitions
Preacher EZ Bar Curl, 3 sets of 10 repetitions
Pec-Deck, 3 sets of 10 repetitions
Dip, 3 sets of 12-15 repetitions
Medicine Ball Weighted Sit-up with Ball Toss, 50 repetitions
Mobility:
Chest Stretches
Shoulder Stretches

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!!

Hours of Work and Training

"It's not the hours you put in your work that counts, it's the work you put in the hours." -Sam Ewing

I had the distinct privilege today to work with two clients that are recovering from traumatic accidents. I obviously cannot go into any kind of details, but I walked away from their training sessions in a bit of awe. Knocking on wood, I have been very blessed to have avoided any medical issues and I try to get at least five days a week of exercise every week. These clients though are working their butts off just to get their lives back to some sort of normalcy. Inspiring.

Sunday: Marathon Training
Run, three hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Monday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions at 50%, 60%, 65% and 70%
Clean with 90 seconds rest between sets, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%
Clean Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Back Squat, 3 sets of 3 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Annoying Credit Card Fraud and the Workout

First, I want to be clear that I love American Express. At 2:34am I received a text asking if I had made a ONE DOLLAR charge on my credit card. Of course I was sound asleep and had made no such charge. I called the very pleasant customer service rep and they said it was most likely a test charge to see if my card could be used for a larger purchase and that AMEX had denied it. However, they recommended I get a new card. So, because some ass hat stole my card number somehow and made a one dollar charge I am now without my card until Tuesday. End of world? No, of course not. Annoying as hell? Yes. American Express is great though.... they told me not to worry they would happily shift all of my reoccurring charges to the new card. Great customer service.

Thursday:
Run, one and a half hours.
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50%
Snatch, 2 repetitions at 60% and 70%, 1 repetition at 80%, 84%, 88%, 91% and 94%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Taking the Time for Fun and the Workout

I went to the gym and had a great lifting session and then came home for lunch. After eating I was about to enter the blogosphere and Rebecca was about to go back to her studies when I looked out the window and noticed what a beautiful day it was here in Red Bank. We grabbed the football and went outside and tossed the pigskin around for 15-20 minutes. It was a short break but it was a lot of fun and the heelers laid in the grass happy to have the whole family outside together!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions each at 50%, 60%, 65% and 70%
Clean, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%, 1 repetition at 84%, 88% and 88%
Clean Pull, 3 repetitions at 90% and 95%, 2 repetitions at 100% and 105%
Back Squat, 3 sets of 3 at 84%, one set of 5 repetitions at 70%
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Catching Up

It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches

Saturday:
Rest Day!!

Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Weekend!!

Big Strength Training Wednesday

Today, I have transitioned to working out in the mornings and I have also made a few changes to my weight training. I am continuing to do my Olympic lifting and I have added in some machine and power training. It is a bit weird to flip my schedule almost completely.... though tomorrow UPS has asked me to come in at 4:40am and I will be running tomorrow afternoon prior to work training folks at the gym?! Old dog is having to learn new tricks.... and then go back to old tricks?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 3 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 2 repetitions at 80%
Snatch, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 1 repetition at 84%, 1 repetition at 88%, 1 repetition at 88%
Snatch Pull, 4 sets of 3 at 95%, 95%, 100% and 100%
Front Squat, 3 sets of 2 at 80%, 1 set of 4 at 65%
Deadlift, 5 sets of 1-2 repetitions
Leg Press, 3 sets of 8-10 repetitions
Leg Extension, 3 sets of 8-10 repetitions
Leg Curl, 3 sets of 8-10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Stretches

Have a Great Day!!

Thursday and Friday Workouts and Keeping One's Word

Today I landed another personal trainer job which I am very excited about. I have been working at UPS and I had committed to working there through the peak season of November and December. While I was at UPS, I was offered a training gig but I did not take that job because I had given my word that I would stay as a package handler until January. Today I was able to land a well paying trainer job and give my UPS supervisor a two week notice that I will be leaving. A person is only as good as their word and bridges are much more effective when they are not burned.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday: Weight Training
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50% of 1-RM
Snatch, 5 sets of 3 repetitions at 60% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 60% of 1-RM
Barbell Romanian Deadlift, 3 sets of 7 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Sunday and Monday Posts

I was able to get my long marathon training run in yesterday with weather in the high 30s prior to it raining late Sunday morning. Today I had a good lifting session at the gym. Great couple of days!

Marathon Training:
Run, Three and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 60% of 1-RM
Clean, 5 sets of 2 repetitions at 80% of 1-RM
Clean Pull, 4 sets of 5 repetitions at 90% of Clean 1-RM
Back Squat, 5 sets of 5 repetitions at 75% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Options at the gym to keep from going crazy are show up before 5pm or sometime after 6:30pm to avoid the crowds. Tonight I went in later to make sure that the family all got dinner then it it was off to lift. This makes this post kind of late and I need to crank it out and get some sleep before my 3:40am wake-up?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

All in on the Falcons and the Workout

Well, surprise surprise... Tom Brady and Bill Belichick once again have the New England Patriots in the Superbowl. What is interesting though is that representing the NFC are the Atlanta Falcons. The eventual number one scoring offense in the NFL was a 150 to 1 long shot of reaching the Superbowl at the beginning of the season. Since my Washington Redskins once again bumbled and stumbled their way out of contention for a championship, I am going to pull for the Falcons to win their first Superbowl.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 65%, 70%, 75% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 65%, 70%, 75% and 70% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 110% of Clean 1-RM
Back Squat, 3 sets of 2 repetitions at 92% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post Today

Yesterday was a well deserved rest day and today was back to the Olympic lifting. Great workout today with the legs feeling really, really good!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Tennessee Snowpocalypse, More Visitors and a Classic Dumbbell Workout!!

Yesterday it was very cold here (Well, cold for Chattanooga?!) and it actually snowed overnight. Chattanooga area schools were closed before the first snowflake even flew?! This morning we woke up to a cold, crisp day with a dusting of snow on the ground. We also had a good friend fly in from Arizona last night and her flight was delayed for de-icing at the Dallas/Fort Worth airport for almost two hours. It threw a bit of a wrench in the typical workout schedule. Today will just be a classic upper body dumbbell workout. The point will be to avoid leg work today since tomorrow will be a long marathon training day.

Warm-Up:
Row, 500m
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Seated Dumbbell Triceps Extension, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions after each of the above sets
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Shoulder Stretch

Have a Great Day!!

Back to a Normal Routine and the Workout

The last few days have been wonderful. I am a creature of habit and it is nice to be back to a normal work and off time routine. I am once again able to come home from work, spend time with our little Australian Cattle Dogs and get to the gym in the afternoon. It is very comforting to me to have a strong routine that keeps my life and workouts on track.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 3 repetitions at the following percentages of 1-RM: 70%, 75% and three sets at 80%
Snatch Pull, 5 sets of 3 repetitions at 90% of 1-RM
Front Squat, 5 sets of 3 repetitions at 82% of 1-RM
Military Press, 4 sets of 3 repetitions
Abdominal and Mobility:
Butterfly Abmat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

New Year: Take It Easy and the Workout

So many folks make the New Year's resolution to lose weight or become more fit. These are really admirable goals and I definitely saw some new faces at the Crossfit class this evening at the gym. It is however very important to take it easy when starting an exercise routine and some folks may need to check with their doctor first. One of the main reasons people do not follow through with exercise goals is because they start with exercise classes or programs that are too intense. If you have been sedentary or are just getting back to exercising.... ease into it and slowly increase the intensity.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 1 repetition at 65% of 1-RM
Push Press, 3 repetitions
Hang Clean from Below the Knee, 3 repetitions at 70% of 1-RM, 3 repetitions at 75% of 1-RM, 3 repetitions at 80% of 1-RM
Clean Pull Halting at the Shin, 5 sets of 3 repetitions at 90% of 1-RM
Back Squat, 5 repetitions at 74% of 1-RM, 5 repetitions at 78% of 1-RM, 3 sets of 5 repetitions at 82% of 1-RM
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

RIP Leia Organa, Good Riddance to 2016 and the Workout

Overall, 2016 was a great year. We got started in the amazing town of Chattanooga, we have a wonderful little house and we brought a great new little dog into our family. However, I feel like 2016 is trying to kill off my childhood and adolescence!! David Bowie, Prince, Carrie Fisher, and now George Michael?! I am ready for 2017 to come along and hit the reset button.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Clean from the Hip, 4 sets of 3 repetitions at 80% of 1-RM
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Back Squat, 4 repetitions at 80% of 1-RM
Bent Over Barbell Row, 5 repetitions

Power Snatch from the Block, 4 set of 2 repetitions at 75%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Snatch Pull, 2 repetitions at 95% of 1-RM
Dumbbell Incline Press, 3 repetitions

AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

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!!