Today is the opportunity for Abby Wambach to go out on top. Few athletes get the chance to end their career on the pinnacle, on their own terms. I was in Pittsburgh when the Steelers won the Superbowl in February 2006. Steelers' running back Jerome Bettis, at 33-years old finished his 13th NFL season as the league's fifth all-time leading rusher and finally won a Superbowl in the town he grew up in, Detroit Michigan. Retirement cannot come better than that.
Wambach has won an NCAA National Championship, she is a two time Olympic gold medalist, she has been voted the FIFA Player of the year, and has scored 183 goals?! There are only two monkeys on Wambach's back: One is never winning a high school championship. That ship has sailed unless Abby does something like coach a high school team after she retires. The one that she can do something about comes today: Winning a World Cup. And it cannot be any better than playing the Japanese again, the team that beat the U.S. in 2011. I believe that she will win.
Today's quote is from Megan Rapinoe:
"I would get a turf burn on every inch of my body to win Abby a World Cup."
Active Rest Day:
Relaxing Stretches for the Back
Foam Roller Work
Bicycle Abdominal Crunch, 75 repetitions
Have a Great Day!!
I am not a fan of the English or Japanese Women's Soccer Teams. I really wasn't attached to which team would meet the U.S. in the World Cup final. But man, it ripped my heart out when the Lioness's Laura Bassett scored an own goal in the ninety-second minute to eliminate the English from the final match. I cannot imagine that feeling?! Now, I can honestly say that I am pulling for the U.S. women to get redemption for their loss to the Japanese four years ago and for the English to beat the Germans to claim third place with Laura Bassett playing the game of her life.
Today's quote is from Greg Boyle:
"Redemption is possible, and it is the measure of a civilized society."
Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
TRX Row, 20 repetitions
Trunk Twist, 20 repetitions
Barbell Good Morning, 15 repetitions
AbMat Abdominal Crunch, 25 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-8 repetitions
Wide Grip Pull-Up, 3 sets of maximum repetitions
Rotational Wall Ball Throw, 3 sets of 20 repetitions per side
Upright Barbell Row, 3 sets of 8-10 repetitions
Dumbbell Bent Over Row, 3 sets of 4-6 repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Barbell Power Clean, 3 sets of 5 repetitions
Have a Great Day!!
Yesterday the U.S. Women's National Soccer Team beat the Chinese team 1-0. The U.S. defense was stifling as it has been throughout the tournament since the second half of the first game. In that first game, goalie Hope Solo made five saves. In the four games after that she has made a total of six saves?! The question has been the U.S. offense. Yesterday the incredible Abby Wambach did not start and midfielders Megan Rapinoe and Lauren Holiday were out of the match because of multiple yellow cards. That meant a number of the younger and less experienced players were on the field. Immediately, the new found speed and aggressiveness of the U.S. attack was apparent. For the first time in this World Cup tournament the U.S. was pressing their opponent and kept the pedal to the floor the entire game. Yes, they only scored one goal but there were multiple great chances to score more. That may be where the lack of experience came into play: The inability to finish and put the ball in the net. Next is Germany who is susceptible to one thing it seems... a quick, fast paced attack.
Today's quote is from Ralph Waldo Emerson:
"In skating over thin ice our safety is in our speed."
Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Bench Press, 5 sets 4-6 repetitions
Axle Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Chest Press, 3 sets of 4-6 repetitions
Captains of Crush Gripper, 3 sets of 15 repetitions per hand
Incline Bench Dumbbell Press, 3 sets of 4-6 repetitions
Rotational Wall Ball Toss, 3 sets of 15 repetitions per side
Dip, 3 sets of maximum repetitions
Have a Great Day!!
I went and got a needed chiropractic adjustment today. I feel like with regular heavy weight training it is a good move to get the old bones straightened out every once in a while. Finding solid body workers (i.e. chiropractors, massage therapists, etc.) in your local area will improve your training immeasurably.
Feeling like a million bucks, I was able to come home and watch what has become a pretty dramatic World Cup with defending champion Spain being eliminated today by Chile. A big game for the U.S. vs. Portugal is coming up this weekend! "I believe that we will win!"
Today's quote is from Pele:
"The first World Cup I remember was in 1950 when I was nine or ten years old. My father was a soccer player and there was a big party, and when Brazil lost to Uruguay, I saw my father crying."
Morning Weight Training Session: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute and Hamstring Developer
Calf Raises
Evening Session:
Jump Rope Warm-Up, 100 repetitions
30" Box Jumps, 30 repetitions
270 lb. Weighted Dog Sled Push, 10 minutes
Abdominal Crunches, 100 repetitions
Have a Great Day!
