Quick Lifting Post

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 2 repetitions at 70% and 75%, 1 repetition at 80%, 85% and 90%
Snatch, 2 repetitions at 60%, 70%, 75%, 80% and 80%
Snatch Pull, 2 sets of 3 repetitions at 95%, 3 repetitions at 100%, 3 repetitions at 105%
Front Squat, 4 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Valentine's Day Rest and Wednesday Lifting

Yesterday for Valentine's Day was the rest day from exercise. Because of our schedule we went to Rembrandt's for breakfast. Rembrandt's was the first place we went to in Chattanooga when Rebecca was interviewing for residency... it was really nice to spend the morning together.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 1 repetition at 80%, 85% and 90%
Snatch, 2 repetitions at 65%, 75%, 80%, 85% and 75%
Snatch Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Front Squat, 3 sets of 2 repetitions at 84%, 1 set of 4 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

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!!

Hump Day Workout!!

Work put a good whooping on me today but I still managed to get into the gym today to lift. Just a quick post to get my butt to bed at a reasonable time.

Warm-Up:
Airdyne, 2 minutes
PVC Wraparound, 20 repetitions
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 4 sets of 3 repetitions at 60% of 1-RM
Snatch, 5 sets of 2 repetitions at 80% of 1-RM
Snatch Pull, 4 sets of 5 repetitions at 90% of 1-RM
Front Squat, 4 sets of 3 repetitions at 75% of 1-RM
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

RIP Gene Wilder and the Workout

Another iconic figure of my childhood has passed away... actor Gene Wilder. What a great talent that made so many people smile! "Blazing Saddles", "Young Frankenstein", "Willy Wonka and the Chocolate Factory"... sad day. Great workout at the gym today helped me get over it.

Warm-Up:
GHD Back Extension, 10 repetitions
Air Squat, 20 repetitions
Zots Press, 4 sets of 5 repetitions
Weight Training:
Snatch Balance, 7 rounds working up to a one rep maximum
Snatch, 7 sets of 3 repetitions every minute on the minute
Back Squat, 5 sets of 8 repetitions
Power Snatch from the Block, 6 sets of 2 repetitions
Mobility:
Banded Shoulder Girdle
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!