The Crud is on the Run and the Workout

I woke at 1:55am to get ready for work and felt a hell of a lot better than I expected. Resting on Sunday and not running was a good move. I was ready to get to work and I was able to get into the gym and lift today. I am hoping that Thursday will include a 10 mile run. My mental attitude was also given a boost with the Redskins putting a whooping on the Packers who eliminated the Skins from the playoffs last year. Now all we will need is a Thanksgiving day miracle against the Cowboys who look like they are on their way to the Superbowl?!

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 80% of 1-RM 5 sets of 2 repetitions
Snatch Pull, 2 repetitions of each: 90%, 95%, 100% and 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 85% of 1-RM, 1 set of 5 repetitions at 60% of 1-RM
Power Clean, 5 sets of 2 repetitions at 70% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Stay in America or Move to Canada?! Decisions, decisions....

Well, tomorrow we will (hopefully...) find out who the next President of the United States will be. I have voted early here in Hamilton County, Tennessee so all I have to do is sit back and watch the results come in. This is the first time that I can say that I have no earthly idea what will happen in this country on Wednesday after the dust settles.... It doesn't matter whether it is Hillary or Trump that wins... there is going to be an uproar I think. Fortunately we have lots of good friends up in Canada.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 70% of 1-RM 3 sets of 3 repetitions
Snatch Pull, 100% of 1-RM 3 sets of 3 repetitions
Back Squat, 80% of 1-RM 5 sets of 5 repetitions
Power Clean, 60% of 1-RM 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!