What is this Strange Thing "Labor Day"? The Workout

It was a rugged wake-up this morning.... the string of expletives that came out of my mouth cannot be repeated. But then I realized, I may actually get Labor Day off?! For 16 years at NOLS, I cannot remember actually having the day off. I think I am going to sleep and grill a steak.

Warm-Up:
Airdyne Bike, 2 minutes
Air Squat, 20 repetitions
GHD Back Extension, 10 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Rack Position Bulgarian Split Squat, 8 repetitions per leg
Barbell Push Press, 6 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Deadlift
No-Foot Clean
Power Clean
Every Minute on the Minute: Clean from the Power Position
Minutes 1-3, 2 repetitions per minute
Minutes 4-5, 3 repetitions per minute
Minutes 6-7, 4 repetitions per minute
Barbell Weighted Vertical Jump form the Short Block, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Blessed Life in Chattanooga and the Workout

In the evenings I drive in to the gym and listen to "All Things Considered" and the NPR Newscast. Often times I have things on my mind like "When am I going to get to the lawn that needs to be mowed...", "I need to make sure the dogs get a long walk before bed..." or "Focus on my leg drive during my clean...." Then I hear the news and it becomes clear that that I am one of the luckiest people in the world. My life is cake. My home is not threatened by fire or flood, there is no excessive lead in my water, there are not car bombs going off in the market where I shop, I am not profiled because of the color of my skin. My life here in Chattanooga is truly blessed.... I need to try to remember that more often.

Warm-Up: Perform each exercise in order to complete a set. No rest between each exercise. Three sets total.
Air Squat, 20 repetitions
GHD Leg Extension with PVC Overhead Press, 10 repetitions
Banded Shoulder Stretch, 30 seconds per side
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Clean from the Block, 2 repetitions
Front Squat, 2 repetitions
Push Press, 2 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Ten sets total.
Clean from the Block
Push Jerk
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Reverse Lunge from the Front Rack Position, 6 repetitions per side
Box Jump, 3 repetitions
Barbell Weighted Verticals, 4 sets of 4 repetitions

Have a Great Day!!