Becca Longo and the Workout

For the first time a woman has earned a scholarship in college football. Becca Longo of Arizona is going to be kicking for Adams State University in Colorado. In a year where we could have had the first woman President, I will instead celebrate this young lady's accomplishment of busting through the "glass ceiling".

Warm-Up:
20 lbs. Slam Ball Tabata
Weight Training:
Standing Military Press, 3 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Barbell Skull Crusher, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Ready for Baseball Season and the Workout

Spring has sprung here.... it was 80 degrees here last week?! We are ready to plant the garden, the lawn has been mowed twice already and we have purchased both Washington Nationals and Chattanooga Lookouts tickets! Just waiting on the first pitch!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 5 repetitions
Standing Military Press, 5 sets of 5 repetitions
Pendlay Row, 3 sets of 10 repetitions
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:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

GOATs and an Upper Body Workout

After a roller coaster of a Superbowl I will have to grudgingly admit that Tom Brady and Bill Belichick are the greatest quarterback/coach combination in NFL history. A friend of mine at work is a fan of the Falcons and in a response that only a true fan can love he said, "I am going to have the Falcons be my pallbearers at my funeral.... that way they can let me down one last time."

This morning is the first overlap of my two jobs: Package handling at UPS in the morning and Personal Training in the afternoon and evening. I am going to workout at home today and do an upper body workout to let my legs that ran 20 miles yesterday a rest!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Pull-Up, 3 sets of 10 repetitions
Bench Press, 3 sets of 8-10 repetitions
Military Press, 5 sets of 5 repetitions
Biceps Barbell Curl, 3 sets of 8-10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!! 

Quick Workout Post

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, 4 repetitions at 60%, 65%, 70% and 75%
Push Press, 4 repetitions
Hang Clean, 3 repetitions at 60%, 70%, 75% and 70%
Clean Pull, 3 repetitions at 90%, 95% and 100%
Back Squat, 3 sets of 5 repetitions at 88%
Incline Dumbbell Press, 3 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Friday Lifting to a Saturday Rest Day

I have made the ingenious move (that is sarcasm...) away from lifting on Saturdays. I was lifting on Saturdays and resting Fridays but as my Sunday training runs have gotten longer and longer, lifting Fridays and resting on Saturdays just made more sense. I tried to run over two hours after squatting one Saturday morning and it felt like my legs were made of lead.

Today we were able to get out the door with the family and four dogs and go for a hike over at Stringer's Ridge. We made it for a 2.5 mile dog walk before the freezing rain started flying. Now all of the tired dogs are crashed out around the house and we are watching college football.

Friday Weight Training:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 2 repetitions each at 60%, 70%, 80% and 85%
Clean and Jerk, 2 repetitions each at 60%, 70%, 80% and 85%
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Front Squat, 4 repetitions at 75%
Alternating Behind the Neck and Front Rack Push Press, 4 repetitions
Abdominal Work and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day and Happy New Year!!

Sleeping In Saturday and the Workout

I was able to sleep in today and ended up getting a solid eight hours sleep before heading into the gym. Tonight we will also get the extra hour of sleep with the clock change. With that time change it will also remain darker and cooler much longer which is good for old Irish guys that are running long distances!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
GHD Sit-Up, 15 repetitions
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!