Quick Workout Post

Today is my heavy deadlift day.

Warm-Up:
Jump Rope Tabata
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Best Deadlift Double, 2 repetitions
Deadlift, 85% of best double for 3 sets of 3 repetitions
Back Squat, 60% for 5 sets of 5 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

Watching the Money Fly Away and the Workout: Short and Not So Sweet

As we prepare to move ourselves and our little dog across the country, the bills are starting to rack up. First is the ABF trailer that is coming for us to put all of our stuff in *Cha-Ching* Next is getting our two "vintage" Subarus to the point that they will not blowup somewhere in the middle of Texas *Cha-Ching* Once we arrive, getting the internet, water and electricity set-up *Cha-Ching* Buying a mattress *Cha-Ching* Furnishing a house so we are not sitting on the floor *Cha-Ching* The list goes on and on...I guess this is what it means to be a responsible adult?!

Warm-Up: Complete a 6 minute AMRAP of: 
Butterfly AbMat Sit-Up, 15 repetitions
Prisoner Lunge, 10 repetitions per side
PVC Wraparound, 20 repetitions
Push-Up Plank Hold, 30 seconds
Tabata Workout: Athletes will rest with the bar in the rack position. Back rack for back squats and front rack for shoulder-to-overhead.

Back Squat (135# / 95#)

Shoulder-to-Overhead (135# / 95#)
Core Work: Ten repetitions per exercise, no rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Lying Leg Lift
Mobility:
Shoulder Girdle Stretches

A Quick Workout of the Day Post: "The Dead Burp"

This one is a bit brutal. I figured that this is as bad as the smell from a "Walking Dead" zombie burp... hence the name: "The Dead Burp".

Warm-up:
3 minute continuous Turkish Get Ups
10 PVC Wrap arounds
10 PVC Passthroughs
50 AbMat Sit-Ups
Metabolic Conditioning:
10 Rounds (Record the time of your last round)
Every Three Minutes:
10 Deadlifts (50% of 1-RM)
10 Burpees
Tabata:
20 seconds "on" Hollow Rock
10 seconds "off" Superman
8 Rounds
Cool-Down:
400m walk