Tomorrow Will be an Interesting Day in U.S. Politics and the Workout

Tomorrow's primary votes around the country will be very interesting. In the last week there has been a lot of unrest at political rallies and a lot of accusations flying around about who or what is responsible for that unrest. It makes me feel sad for our country when I see violence at political functions. One thing that I have always been proud of as an American is when the balance of power shifts and one party or person unseats another... the changing of the political guard happens peacefully. We will see what happens tomorrow.

Warm-Up: One athlete performs the carry while the other does the sit-ups and then switch to complete a round. Four rounds total.
200m Bottoms Up Kettlebell Carry
AbMat Sit-Up
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Push Down, 3 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Kneeling Cable Crunch, 3 sets of 20 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Front Plate Raise, 15 repetitions
Close Grip Bench Press, 15 repetitions
Bicycle Crunch, 30 repetitions

Have a Great Day!!

Rest Day from the Weights

Today is the first rest day after returning from the field... everything is a bit sore and a well needed rest from load bearing exercises comes today!

Rest Day:
Rowing Machine Steady Pace Cardio, 25 minutes
Foam Roller Work

Have a Great Day!!

UVA vs. UNC and the Workout

I asked my buddy who is a Duke fan who he was pulling for in the ACC Championship Game: UVA or UNC?! I knew exactly what his answer would be... "UVA. I hate them less."

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest.
Jumping Jack
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets 1-5 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 5 sets 4-8 repetitions
Dumbbell Pullover, 3 sets 5-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Cannonball Pull-Up, maximum repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

The Fastest College Mile, a Real Team Player and the Workout

I heard a great story today about Izaic Yorks of the University of Washington who ran the fastest mile by a college athlete ever: 3:53?! As crazy fast as that is, he will not be competing in the individual mile at the NCAA championships this weekend. You see, Yorks committed to running in the Distance Medley Relay (DMR) with his teammates. If Yorks ran the individual mile, he would need to run a preliminary qualifying round prior to the DMR and that would jeopardize his teams chances at winning a national title. When asked by his coach if he wanted to compete in the individual race Yorks responded, "I was just, no way. I want to do the DMR. That is what I told these guys I would do. And I am gonna stick to that word." Awesome.

Warm-Up:
1000m Row
Weight Training:
Bench Press, 5 sets 2-10 repetitions
Chin-Up, 5 sets of maximum repetitions
Dumbbell Fly, 5 sets of 10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions
Super Set: Perform the following two exercises in order to complete a set. Five sets total. No rest between exercises.
Weighted Dip (Bodyweight +35lbs.), maximum repetitions
AbMat Sit-Up, 25 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

Have a Great Day!!

Leg Day!!

Just a quick post on tonight's first leg day after coming back from the river trip.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between exercises.
20" Box Jump
AbMat Sit-Up
Alternating Prisoner Lunge
Weight Training:
Back Squat with a Stall at the Bottom, 5 sets of 6-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 10 repetitions
25m Weighted Sled Push, 5 sets
100m Farmer's Carry, 5 sets

Have a Great Day!!

The Gloves Are Off in Miami and the Workout

Bernie and Hilary are going at it tonight. It seems that with Sanders winning in Michigan, Clinton is going after him. Hilary seemed to get the loudest applause for bashing the Castro regimes for suppressing freedom of speech. Bernie got rousing applause with his closing remarks addressing the discrepancy in wealth between the average American and the top 1% of this country and addressing campaign finance reform. Pretty bruising but at least they were addressing the issues.... not talking about spray tans and hand size?!

Warm Up: Perform each exercise in order for one minute each to complete a set. 3 sets total with no rest.
Heavy Rope Whip
PVC Passthrough
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest. Five sets total for time.
Barbell Ground to Overhead, 15 repetitions
Diamond Push-Up, 20 repetitions
Front Plate Raise, 15 repetitions
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

Who Are All of These Crazy People and the Workout

I went down the river for a couple of weeks and came back to the political primaries. Ignorance is truly bliss. I don't know what exactly I was expecting to come back to, but I can't decide whether I should be impressed that Trump keeps winning or if I should be appalled?! The guy is a megalomaniac who has no serious policies that I have heard. What it does speak to is how tired people are with politics as usual. People are so fed up that they are willing to elect a lunatic with no political platform, who has been paying politicians for decades?! Weird.

Warm-Up:
Turkish Get Up, 3 minutes continuous
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flip, 4 repetitions
Weight Training:
Deadlift, 5 sets 1-4 repetitions
Kettlebell Swing, 3 sets of 15 repetitions
Fat Grip Dumbbell Snatch, 5 sets of 1-3 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict, No Kip Wide Grip Pull-Up, maximum repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!