Tomorrow as a family we are getting up at 3:25am. That is pretty normal for me working my morning shift at UPS. Tomorrow however, Rebecca starts her trauma shift in the ER. We will get through this as we always do but the life shift will be interesting. This is where I think we have an advantage being middle aged and going through residency versus being in our twenties. We have experienced some life, some hardship and we have come out the other side. That experience will get us through this rotation.
Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 80% of 1-RM 4 sets of 1 repetition of each,
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 93% of 1-RM 2 repetitions
Weighted Pull-Up +15 kgs., 5 repetitions
No Feet Snatch, 80% of 1-RM 4 sets of 1 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, 100% of 1-RM 2 repetitions
Weighted Push-Up +50 kgs, 6 repetitions
Mobility:
Banded Shoulder Stretches
Have a Great Day!!
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!!
I had a big day at work today followed by a tough workout. I am just going to throw out a quick post before going to bed for my 3:35am work wake up?!
Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. 6 sets totals. No rest between exercises.
Hang Clean from the Knee, 75% of 1-RM 1 repetition
Clean, 75% of 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Back Squat, 88% of 1-RM, 5 repetitions
Strict No Kip Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM, 6 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Snatch Grip Pull with Halt at the Knee, 95% of 1-RM, 3 repetitions
Weighted Push-Up, 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!! I will be sleeping?!
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!!
