Happy Spring and the Workout!!

It is finally the first day of Spring. Our vegetable plants are starting to sprout in the kitchen and we are making plans to start hardening the plants to the life they will have outside. It is very exciting to watch the greening of our first Spring in Chattanooga.

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean from the High Block, 4 sets of 3 at 80%
Back Squat, 3 sets of 2 repetitions at 89%, one set of 5 repetitions at 50%
Hang Power Snatch, 2 repetitions at 60%, 65% and 70%. One repetition at 75% and 80%.
Snatch Pull, 4 sets of 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

March Madness and the Workout

Today is the day that I pretend to know what the hell is going on in college basketball. I do love the NCAA tournament but really, does anyone know who is going to win between Mount Saint Mary's and New Orleans?!

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean, 3 repetitions at 60%, 70%, 80% and again at 70%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 3 sets of 5 repetitions at 86% and one set of 5 at 60%
Bent Over Row, 6 repetitions

Hang Power Snatch, 2 repetitions at 60%, 65%, 70% and four sets of 1 repetition at 75%
Snatch Pull, 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

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!!

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!!

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!!

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!!

Being a Movie Critic and the Workout

We went to a matinee viewing of "Rogue One: A Star Wars Story" today. I grew up in the late seventies to eighties so the Star Wars movies have been a huge part of my life. Rogue One was quite good in my opinion. The story line was very good... I would have liked a bit more of Forest Whitaker... but what I liked most was that they kept a style that was very similar to the original Episode IV movie. I will say two thumbs up from me!!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Clean from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Back Squat, 72% 6 repetitions
Bent Over Barbell Row, 8 repetitions
Power Snatch from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Snatch Pull, 90% 3 repetitions
Bench Press, 5 repetitions

Have a Great Day!!

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!!

Rest in Peace Gwen and the Workout

I have to say that I was pretty devastated to hear that Gwen Ifill passed away today. For a very long time we have allowed Gwen and Judy into our home in the evening as part of the PBS Newshour. We will miss her... Gwen was fun, smart, and held people she interviewed accountable... but mostly Gwen was just down to Earth. I know that she died after battling cancer.... I sure hope that she passed peacefully.

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from the Block, 75% of 1-RM 6 sets of 2 repetitions
Snatch Pull, 90% of 1-RM 2 repetitions, 95% of 1-RM 2 repetitions, 100% of 1-RM 2 repetitions, 105% of 1-RM 2 repetitions
Back Squat, 83% of 1-RM 3 sets of 5 repetitions, 60% of 1-RM 1 sets of 5 repetitions
Power Clean, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps 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!!

Day Off Checklist and the Workout

Had the day off from work but still ran around like a chicken with its head cut off today: Haircut, recycling, made some pulled pork for dinner, bought an extension ladder for cleaning gutters and got my flu shot. While waiting for my shot I sat down to the automatic blood pressure reading machine... despite being recently caffeinated and hustling into the pharmacy my readings were 120/73 with a heart rate of 63. I will take it and give credit to the marathon training!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 60% of 1-RM 1 repetition of each, 70% of 1-RM 1 repetition of each, Work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetition each
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 85% of 1-RM 3 repetitions
Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Snatch Pull with a Stall at the Knee, 95% of 1-RM 3 repetitions
Weighted Push-Up, 6 repetitions

Have a Great Day!!

Nationals and the Workout

I feel like I am in a bit of a strange place not biting my nails nervously as the Washington Nationals' bullpen takes over a game. Nats can wrap up the series against the Dodgers tomorrow night!!

The flapper on my left knee is healing very well and held up nicely after a busy day at work and full squats at the gym. Glad to not miss any training really.

Warm-Up:
Airdyne Bike, 2 minutes
Weight Training:
Hang Clean from the Knee, 60% of 1-RM 1 repetition, 70% of 1-RM 1 repetition, work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Back Squat, 80% of 1-RM 5 repetitions
No Kip Pull-Up, 7 repetitions
No Feet Snatch, 80% of 1-RM 6 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total.
Snatch Pull with a Halt at the Knee, 100% of 1-RM 3 repetitions
Weighted Push-Up +35 KGs, 10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!