the blue ridge – Matt Shannon, Security Pro

Physical training for the day:

A1. Incline curls 10, 10, 10, 10 – :03 second lowering/eccentric load; rest 0
A2. Seated hammer curls 20, 20, 20, 20; rest 0
A3. Standard EZ bar curl 20, 20, 20, 20; rest 2mins
B1. Bench dips 20 x 3; rest 0
B2. Banded press downs 20, 20, 20; rest 0 – pause for two deep nasal breaths at the top of every 5th rep
B3. Triceps push-ups max effort/push to failure; rest 2mins
C1. EZ bar close grip curls 15, 15, 15; rest 0 – try to stay at the same weight for all 3 movements
C2. EZ bar drag curls 15, 15, 15; rest 0
C3. EZ bar overhead triceps exts. 20, 20, 20; rest 1
+
7 n 7 for 7
7 Hang power cleans & push press
7 walk out burpees without the pushup

On Monday I accepted an offer to begin teaching, part-time, for Chegg/Thinkful.com in their Cyber Security program. I’m really looking forward to helping the next wave of cyber sec professionals. It’ll be another great way to help keep up with current trends, continue to reinforce the fundamentals, and also share past and present experiences with a wide swath of new IT pros. Who knows, before long I just might be able to start posting videos of training and teaching again.