I love spring break - nothing was going on in the weight room, so I came in at 8 and took my sweet time warming up and going through the training.

General dynamic - 5 min, Foam rolling - 12 min, Static stretching - 10 min

A1 Foam Box Squat 6x3 

A2 MB Squat to Slam 6x3

B1 RDL 5x5 @ 95, 115, 135x3

B2 SA Band Row 4x10/arm

C1 DB Split Squat 3x8/leg @ 15

C2 Seated Band Abduction 3x5 @ :05

D1 Low Back Ext Holds 3x:10x3

D2 Bird-Dog 3x10

Walk/Jog 2x1-mile (:60 rest b/t sets)

At exactly 24-weeks, my uterus is the size of a soccer ball - Sarah

We are working hard on establishing a more specific position for SAPT. We will be working more closely with PT's, chiro's, and OT's. We will also be putting out our first detailed publication in the coming weeks. Should be some exciting new programs on the horizon.

If you're reading this and have any amazing contacts you think we should have then please let Chris or myself know!

- Sarah

Felt kind of nauseated this morning, so I took my sweet time getting started. As soon as I started moving I felt 100%.

Rotators and MB throws to warmup

MB Chest Pass 9x3 @ 6lb

Fat Bar Incline Chest Press 5x5

A1 Fat Bar Incline Pushups 5x8

A2 Inverted Row 5x8

B1 Band Assisted Pullups 5x5 @ red + purple

B2 Incline DB Chest Press Ecc's 3x3 @ 30

C1 DB Lat Raise Iso Holds 3x3 @ 10

C2 Hammer Curls 3x8 @ 20

C3 SA Band Pushdowns 3x10/arm 

Bike for 30 minutes.

Finally I Jogged/Walked 1 mile on the indoor track. This may or may not have been a terrible idea. I felt really good while I was doing it, but tomorrow my knees may tell a different story. The indoor track is 200m so I ran 50m and walked 50m continuously up to a mile.

We SAW the baby kick this weekend - Sarah

Cuff, scap, and some foam rolling.

5x3 at 82% (315)

Bench ISO's 3x6,5,4,3,2,1 holds at 245

Chest to Bar Pullups 4x5 with 25lbs, 1x8BW

Upperback Band work 4x15

Work harder,

Chris

It's nice out and the door is open - here comes spring!

Trained for about 40 min max today:

MB Scoop Throws 9x3 @ 8 (:20)

Fat Bar Deadlift 5x5 @ 135

A1 SL RDL 4x10 @ 25

A2 Bird-dog Iso's 4x:10/side

B1 BB Goodmorning 5x5 @ 85, 95, 105 x 3

B2 Plate Pinch Driver 3x10 ea way

Spring break starts next week at Mason!!! It's not like I get a full break, but it's at least some morning hours off. I'll take whatever I can get at this point. 

- Sarah

The three days of training this week plus the emotional distress I was in last night while I watched basketball get beat by 40 points has left me pretty tired. I slept like the dead last night, but didn't quite get enough hours. Still managed to make it in to Mason to lift. I took it slow and it turned out to be a pretty good session.

Warm-up: Rotator cuff circuit, scapular wall slides, band scap row, scap pushups

A1 BB Row w/Fat Bar 5x5 @ 85, 95x4

A2 Pullaparts 3x15

B1 Incline DB Press 4x6 @ 35, 40x3

B2 Band No-Money Iso 3x:15

C1 Rope Pushdowns 3x10

C2 Hammer Curls 3x8

C3 SA Lat Raise 3x8/arm

20 min on the bike. Obviously, not terribly taxing as I was returning emails during my "ride."

CONGRATULATIONS to Ron and Dorian - they delivered their first baby last night. Johnny has been trying to come out for the past 6 weeks or so and he finally couldn't wait any longer. I think he was still about 6 weeks early, but weighed in at a healthy 6+lbs.

My work day is composed of nothing fun today - Sarah

I've been on tilt for the last 7 days. This morning was no exception. Some moron parked about 7 inches away from my car last night. Normally, I would have crawled through the passenger side to get in my seat. But women who are almost 6 months pregnant don't do crap like that - we just don't. So, I did a lateral slide of sorts through the space between the cars and squeezed myself into the driver's seat. Needless to say, my door hit the other car several times and since the Rav is pretty old, I don't care a whole bunch about little dings and dents. I'm assuming the owner of the Solara must not either, who parks that close to another car? Seriously.

Light recovery work and biking was the deal today:

A1 DB Swings 2x15 @ 30

A2 SL Banded Goodmorning 2x15/leg

A3 45 Degree Low Back Extension 2x15 @ :01

Foam Roller - 5 min

Easy bike - 20 min (surprisingly, I didn't die of boredom)

Interval program on bike - 20 min

- Another 4 weeks and I wouldn't have cleared the space - Sarah

Anyone get that reference above? Crushed this lift:

Warmup: X-band Walk, SL Banded Goodmorning 3x10 ea

A1 Box Squat *waaaaay below parallel* 6x3 @ weight that let me move fast

A2 MB Squat to Slam 6x3

B1 RDL 5x5

B2 Standing SA Banded Row 4x10/arm

C1 DB Front Squat to Stepback Lunge 4x3 

C2 Seated Banded Abduction 3x12

D1 Low Back Exts Iso Holds 3x3x:10

D2 Bird-dog 3x12

Finished up and rushed to Falls Church for my monthly prenatal checkup. The baby's heart beat sounded great, as usual, and she was moving around like crazy, again as usual.

- S.

Great weekend – worked a full Saturday at SAPT for the first time in months and capped the day with an introductory session for some volleyball girls. Women’s basketball finally won an away game down in Georgia. We hadn’t won an away game ALL season and this was our last chance. Sunday Ryan and I did some boring stuff around the house.

Training:

Did some stuff for warm-up, not sure what it was…

MB Chest Pass to wall 9x3 (:20-:30)

Incline BB Chest Press 5x5 @ 75 – I hate this lift, probably because I’m terrible at it and never do it regularly

A1 Incline Pushups 4x10 @ bw

A2 Seated Cable Row 4x12 @ 70, 70, 80, 80

B1 Lat Pulldown 4x12 @ 70x4

B2 SA DB Chest Press w/iso holds 3x3 + AMAP @ 30+3

Went home and shoveled some rogue piles of snow leftover in our parking lot.

I’m going to try jogging for about 10min at some point this week and see how that works out (or most likely – doesn’t work out) for me.

Today is Ryan’s birthday: he’s 31. I've known him since he was 17. Happy Birthday!!!

Sarah

The pain train for your posterior chain.

Tell your peeps,

Chris

Scapula/RC Circuit

Bench against mini bands: 6x3 and 1x10 at 245

Neutral Close Grip Pulley Row 3x:10x10

Pulley Face Pulls 3x10

BW Tri Ext. against Purple Band 3x10

Chris

I'll start with food today: I bought myself 3 birthday donuts yesterday - because I love them - that's a great reason. I purchased 1 chocolate cake, 1 boston cream, and 1 apple fritter. Last night I only ate the chocolate cake. So, this morning I decided if I were going to eat the other two, I would at least position them at a point in my day when my body was most likely to use the sugar. "When is this magical time?" you ask! It's post-workout, of course.

Breakfast: oatmeal, protein, peanut butter/ snack 1: 1c greek yogurt, 1c berries/ training: protein & gatorade shake/ post-training: chicken breast on greek salad, 1 boston cream delicious donut, 1 amazing apple fritter

That's it so far. I'll probably have an omlette in a bit when I go home to get ready for the game tonight.

Training:

45 minutes foam rolling and stretching

MB Scoop Throw 10x2 (:30)

Deadlift 5x5 @ 135, 155x4

A1 SL RDL 4x10/leg @ 15, 20, 25x2

A2 Bird-dog 3x16

B1 BB Goodmorning 5x5 @ 65, 85, 95, 115, 115

B2 Wall Ankle Mobilization 4x8/leg

B3 Plate Pinch 4x:12/hand

Will be get our second conference win tonight? I hope so... it's the battle of the basement teams tonight at the Patriot Center!

- Sarah

Sumo Pulls from 2" deficit
3x3 at 390

Conventional Pulls From Floor
3x3 at 390

Suspended GM's w/ SS bar
5x5 at 245

GHR, Band Abs, and Shrugs completed as a circuit.

Drank my protein shake and then exclaimed, "now I'm done," just like Brady Quinn.  You guys should try that sometime; the shake goes down so much better.

Today is Sarah's birthday, so make sure you send your regards.  I've had a crazy week, and because of this I completely dropped the ball on purchasing her a gift.  So, instead I brought in last nights leftover chicken parm and spagetti.  Before you pass judgement, you must first consider a few things; (1) newsflash, Sarah is pregnant, and pregnant women traditionally get pretty hungary, Sarah is no exception, so I thought how appropriate (2) this chicken parm is restaurant good, I mean goooood; (3) it's very well documented that I don't miss many meals nor do I share my food with many people, I think you know where I'm going with this. 

Bon appetit,

Chris

Today is my 29th birthday and, while I am working a usual schedule, I am taking the day off from training. I did about 20 minutes of foam rolling, which felt great. My glutes are a mess of muscle adhesions.

Right now I'm watching practice and looking forward to going to SAPT to enjoy the homemade chicken parm that Chris has brought for me. He says it's a lame gift, but giving the gift of food is NEVER lame.

- Sarah