1000 meter row
Mobility Session/Team Stretch
Workout Specific Warmup
power clean+front squat+push press (1+3+2)5 up to 135 lbs (95 lbs)
pullup warmup after each set
10-9-8-7-6-5-4-3-2-1 reps of:
thruster, 95 lbs (65 lbs)
kettlebell swings, 24 kg (16 kg)
If you can front squat more than 275 lbs (185 lbs) please go up to 115 lbs (75 lbs).
|Wesley K||18:00||(75 lbs)|
|O-Lift Workout||Team Workout|
I believe that the NFL is the greatest example of teamwork outside of some military units. It’s an amazing example of what 55 athletes with a common goal can accomplish simply by focusing on their job, working tirelessly to perform at the limits of their capabilities, and working as a TEAM.
The unsung heroes of pro football are the offensive lineman. Unless someone actually shoots one of them, they play every offensive snap of the game. This year in the playoffs, I saw one of them re-break his arm. I just happened to be watching him when he did it. He shook his head, screamed something unprintable to the heavens, waved his arm around a little and got back in the huddle. His teammate next to him put his arm up on his shoulder pad and said something. I assume it was to ask if he was ok. I could see the helmet nod an affirmative.
He didn’t take even one play off. He just got back into the huddle and did his job.
He went on to play the next two games as well. Cause that's just what offensive linemen do.
Anyway, the center of the Ravens, Matt Birk announced his retirement last week, at age 36. In the last two seasons of his 15-year career, Birk won the Walter Payton Man of the Year Award in his second to last season, then a Super Bowl in his last season. No player has ever finished his career with those two honors in his last two years. Since Birk turned 30 in July 2006, his teams played 120 regular season and playoff games. Birk started all 120. The 120th was Baltimore's win over San Francisco in the Super Bowl.
There were a couple of really good quotes from him about his retirement. It says a lot about him, his unselfish nature and his overall view on life.
"They wanted to have a ceremony for me, retiring. That's not me. You do that for Ray Lewis, you don't do that for me.”
"I will miss playing with Joe [Flacco]. Special guy. I really admire him, how he
goes about his business. He doesn't get full of himself, doesn't buy into the
hype, doesn't make the game too big. I wish I was that level-headed.
"I'm happy. Fifteen seasons, Man of the Year, two great franchises, Super Bowl my last game, and we win it. If you ever hear me complaining about anything, ever, slap me in the face. Please."
When I retire, I want to have Matt’s attitude.