Friday Lifting to a Saturday Rest Day

I have made the ingenious move (that is sarcasm...) away from lifting on Saturdays. I was lifting on Saturdays and resting Fridays but as my Sunday training runs have gotten longer and longer, lifting Fridays and resting on Saturdays just made more sense. I tried to run over two hours after squatting one Saturday morning and it felt like my legs were made of lead.

Today we were able to get out the door with the family and four dogs and go for a hike over at Stringer's Ridge. We made it for a 2.5 mile dog walk before the freezing rain started flying. Now all of the tired dogs are crashed out around the house and we are watching college football.

Friday Weight Training:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 2 repetitions each at 60%, 70%, 80% and 85%
Clean and Jerk, 2 repetitions each at 60%, 70%, 80% and 85%
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Front Squat, 4 repetitions at 75%
Alternating Behind the Neck and Front Rack Push Press, 4 repetitions
Abdominal Work and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day and Happy New Year!!

Quick Post

Just got my Thursday marathon training in. We have family visiting for the holidays so I am going to make this quick.

Marathon Training:

Run, one and a half hours

Mobility:

Hamstring Stretch

Quadriceps Stretch

Have a Great Day!!

RIP Leia Organa, Good Riddance to 2016 and the Workout

Overall, 2016 was a great year. We got started in the amazing town of Chattanooga, we have a wonderful little house and we brought a great new little dog into our family. However, I feel like 2016 is trying to kill off my childhood and adolescence!! David Bowie, Prince, Carrie Fisher, and now George Michael?! I am ready for 2017 to come along and hit the reset button.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Clean from the Hip, 4 sets of 3 repetitions at 80% of 1-RM
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Back Squat, 4 repetitions at 80% of 1-RM
Bent Over Barbell Row, 5 repetitions

Power Snatch from the Block, 4 set of 2 repetitions at 75%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Snatch Pull, 2 repetitions at 95% of 1-RM
Dumbbell Incline Press, 3 repetitions

AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Rare Day with the Whole Family and the Upper Body EMOM

Today was a day without an alarm clock! we were able to sleep in until Biscuit decided that he had had enough of this sleeping thing and started making sure we knew he was awake!! We got good dog walking in, cleaned the gutters and straightened up the backyard. We will have family coming to visit soon... two more people and two Labradors!! We will see how our little house holds up!

Today I did another upper body workout to give my legs a break after the long run yesterday.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Every Minute on the Minute: Perform one set of each of the following exercises, every minute on the minute. Three sets of each exercise total.
Bench Press, 10 repetitions
Bent Over Barbell Row, Supine Grip, 10 repetitions
Seated Barbell Overhead Press, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

Marathon Training in the Christmas Fog!!

I had a great run today along the Chattanooga Riverwalk Park. It was a wonderfully warm morning in the high 50's and there was a thick fog along the Tennessee River. It makes a lot of sense why so many Scots-Irish settled in this area.... it felt like I was running in the Highlands!!

Marathon Training:
Run, 2 hours and 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day and a Merry Christmas!!

I Survived and the Workout

I have officially made it through "The Peak Season" at UPS and will now celebrate with three straight days with at least eight hours of sleep!! It was also a great day for some Olympic lifting!!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Snatch from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Front Squat, 72% 5 repetitions
Strict No Kip Pull-Up, 7 repetitions
Power Clean from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Clean Pull, 90% 3 repetitions
Seated Barbell Shoulder Press, 5 repetitions

Have a Great Day!!

Beautiful Day for a Run

It was gorgeous here today here in Chattanooga!! Great day for a run!

Marathon Training:
Run, 1.5 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!