GOATs and an Upper Body Workout

After a roller coaster of a Superbowl I will have to grudgingly admit that Tom Brady and Bill Belichick are the greatest quarterback/coach combination in NFL history. A friend of mine at work is a fan of the Falcons and in a response that only a true fan can love he said, "I am going to have the Falcons be my pallbearers at my funeral.... that way they can let me down one last time."

This morning is the first overlap of my two jobs: Package handling at UPS in the morning and Personal Training in the afternoon and evening. I am going to workout at home today and do an upper body workout to let my legs that ran 20 miles yesterday a rest!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Pull-Up, 3 sets of 10 repetitions
Bench Press, 3 sets of 8-10 repetitions
Military Press, 5 sets of 5 repetitions
Biceps Barbell Curl, 3 sets of 8-10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!! 

GO TIGERS! and the Workout

There was an amazing story the other day on the Sportscenter with Scott Van Pelt that everyone should watch. I know that football is a dangerous sport. People get injured everyday and the head trauma that causes CTE is terrible. I get that. But, for the folks who wonder what good comes out of a sport like football... please watch this video about the Benton Harbor Tigers and their retired 74-year old coach. Elliot Uzelac showed up and showed these kids what it is like to have someone care about them. There is no Cinderella in this world, but you will not be disappointed and if you are like me, you will probably get a little choked up.

Warm-Up: Complete a 5 minute AMRAP of: 
Hand Release Push Up, 10 repetitions
Bicycle Crunch, 10 repetitions
PVC Wraparound, 20 repetition
Air Squat, 10 repetition
Workout: 10 Rounds For Time:
Push-Up, 10 repetitions
Hollow Rock, 10 repetitions
200 Meter Run
Cool-Down:
400m Walk
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-In
Leg Lift

Have a Great Day!!

And We Found Out That There Are Baseball Gods.... and the Workout

LA Dodgers rookie Ross Stripling went seven and a third innings with a no-hitter. There has never been a rookie that has pitched a no-hitter in MLB history AND he was doing it against the hated San Francisco Giants in THEIR ballpark. Stripling had just come off Tommy John surgery and when he reached 100 pitches, Dodgers Manager Dave Roberts pulled Stripling from the game with the Dodgers up 2-0. Granted, Roberts did it to protect Stripling from potentially injuring himself.... but c'mon! We are talking making history here!

Justly so, Stripling handed the ball to Roberts who then handed it to set-up man Chris Hatcher. Hatcher promptly gave up a two run home run that tied the game leading to an eventual 3-2 win by the Giants. The baseball gods were not pleased!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
PVC Passthrough
PVC Wraparound
Weight Training:
Barbell Push Press, 5 sets of 5 repetitions
Cable Triceps Extension, 3 sets of 10 repetitions
Barbell Front Raise, 3 sets of 10-12 repetitions
Triceps Lock Off, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions

Have a Great Day!!