The Olympics have bridged the gap and gotten me to the start of the NFL preseason. Tonight the Redskins (or the "Washington Racial Slurs" as Dan Lebatard calls them!!) will square off against the Atlanta Falcons. Now the question is whether I will be able to see it or not?!
Warm-Up:
Row, 2 minutes
Inch Worm + Push-Up, 5 repetitions
Squat Jump, 10 repetitions
PVC Passthrough, 10 repetitions
GHD Sit-Up, 10 repetitions
Shoulder Girdle Stretch
Strength:
Push Press, 3 sets of 8 repetitions 60% of 1-RM
Metabolic Conditioning: 5 Rounds for time (rest 1 minute between rounds)
Kettlebell Weighted Walking Lunge, 50m
Farmers Carry, 150m
Have a Great Day!!
Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Gymnastics WOD: Perform three rounds of the following exercises.
Strict Handstand Push-Up or Substitute Wall Walk, 5 repetitions
Kipping Pull-Up Swing, 10 repetitions
V-Up with Three Second Hold at Bottom, 10 repetitions
Metabolic Conditioning Workout:
Row, 1,000m
Then perform the following repetitions of the next two exercises:18-15-12-9-6-3
Thruster (95/65)
Ring Dip or Substitute Bar or Box Dip
Have a Great Day!!
I think that the basketball gods have decided that the Golden State Warriors deserve to get a metaphorical kick in the junk by the Oklahoma City Thunder after Draymond Green delivered not one, but TWO ACTUAL kicks to the junk of Steven Adams. After winning 73 games in the regular season it seemed that the Warriors could do no wrong.... then the shots to the crotch started flying. Basketball gods along with the insane athletic ability of Russell Westbrook and the crazy combination of height and handles that is Kevin Durant. Coach Billy Donovan looks like a genius but really... you have two of the top five basketball players in the NBA on the same team?!
Warm-Up: Four rounds for time.
400m Run
Butterfly Sit-Up, 25 repetitions
Workout: Complete each exercise in order to complete a round. Five rounds total for time.
Back Squat (45#), 30 repetitions
Weighted Calf Raise (45#), 30 repetitions
GHD, 15 repetitions
25m Dumbbell Weighted Walking Lunge (20# dumbbells)
25m Side Step with Band
Cool-Down:
400m Slow Jog
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Mobility:
Couch Stretch
Have a Great Day!!
The big fight is a week away and Mayweather vs. Pacquiao is sure to be one of the biggest purses ever. I have heard estimates that Mayweather is looking to make around $200 million?! It is an amazing amount of money especially since Mayweather should be locked away in prison. He should be locked up and the key thrown away. In 14 years, Mayweather has been charged with and convicted of domestic violence FIVE times and has shown no remorse at all! People can hammer the NFL all they want, but boxing has done NOTHING to punish him for repeated convictions of violence against women. The reason: Mayweather makes a lot of people in Las Vegas a LOT of money.
This is the last chance for the sport of boxing to make money, there is no one left to capture the public's attention after Mayweather. By paying for the fight on pay-per-view, you are putting some of those proceeds into Mayweather's wallet. Once he no longer makes people in Vegas money, we will see how much protection he has the next time he assaults a woman... because unfortunately he most likely will.
Today's quote is from Jonathan Swift:
"A wise man should have money in his head, but not in his heart."
Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Squat
Lateral Lunge
AbMat Crunch
36" Box Jump, 15 repetitions
Weight Training:
Front Squat, 50 total repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, vastus medialis, intermedius and lateralis)
Romanian Deadlift, 40 total repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Calf Raise, 60 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 5
(Primary muscles worked: Rectus femoris, gluteus meximus, biceps femoris)
25m Weighted Sled Push, 5
(Primary muscles worked: Rectus femoris)
Have a Great Day!
It has been a bit nutty here at the base the last few days so I am going to make a quick post and get on with my work! During breaks at work, it was awesome to see all of the great NCAA basketball action with small schools making their way into the tournament! Congratulations to Wyoming and VCU for winning their conferences!
Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Lateral Lunge
Air Squat
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Barbell Weighted Split Squat, 3 sets of 10 repetitions
25m Weighted Walking Lunge, 3
Romanian Deadlift, 3 sets of 10 repetitions
Super Set:
25m Side Step with Resistance Band, 3
Calf Raise, 3 sets of 50 repetitions
100m Farmer's Carry, 3
Have a Great Day!!
