Quick Workout Post

Warm Up:
Jump Rope, 3 minutes
Warm-Up Super Set: Complete each exercise in order to complete a set. two sets total. No rest between exercises.
Pendlay Row 95#, 10 repetitions
AbMat Sit Up, 30 repetitions
Barbell Good Morning, 8 repetitions
AbMat Sit Up, 30 repetitions
Strength:
Deadlift, 80% of 1-RM, Seven sets of 2 repetitions
Strongman WOD: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
25m Weighted Sled Push
Ground to Push Press Weighted Keg, 5 repetitions
100m Farmer's Carry
Atlas Stone to 48" platform
Tire Flip, 2 repetitions
Cool Down:
400m Walk
Mobility:
Hamstring Stretch

Have a Great Day!!

Busy Day, Rest Day

Busy day at work and then a busy social calendar as well. Turns out to be the best day this week to take off from lifting.

Have a Great Day!!

WR? Workout

The 'Skins picked a wide receiver. Okay, I get it. This draft is heavy on defensive linemen and they can pick one up in the later rounds. Doctson looks like a tall kid that Cousins could throw to in the red zone and he will come down with the ball... great. But I think I would have rather seen more depth on the offensive line so Captain Kirk doesn't get his bell rung while doing it!

Warm-Up:
400m Jog with 25# Plate
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
Barbell Rows Supine Grip 95#, 7 repetitions
AbMat Sit-Up, 30 repetitions
Wall Ball Toss 20#, 7 repetitions
AbMat Sit-Up, 30 repetitions
Strength:
Steady State Row, 20 minutes
Metabolic Conditioning: AMRAP in eight minutes. perform each exercise in order to complete a round. Do as many rounds as possible in eight minutes.
100m Sprint
AbMat Sit-Up to Wall Ball Toss 16#, 7 repetitions
Cool-Down:
400m Jog with 25# Plate

Have a Great Day!!

Draft Day Tomorrow and The Workout

The NFL Draft starts tomorrow night. For the first time in a long time, I am not very concerned as a 'Skins fan. Projections have Washington taking lots of defensive players and offensive lineman. That is how you build a championship team: Protect Kirk Cousins and get after Tony Romo. McCloughan: Don't let me down.

Warm-Up:
Jump Rope, 3 minutes
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
Barbell Split Jerk 65#, 10 repetitions
Barbell Thrusters 65#, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training Super Set: Perform each exercise in order to a complete set. Seven sets total. No rest between exercises. Scale weights to what is appropriate for you.
Clean and Split Jerk, 85% of 1 Rep Maximum Weight, 1 repetition
Push Press from the Rack 95#, 12 repetitions
Metabolic Conditioning: AMRAP in 12 minutes. Perform each exercise in order to complete a set. Complete as many repetitions as possible in 12 minutes.
Dips, 8 repetitions
Bar Facing Burpee, 8 repetitions
Barbell Thruster 95#, 4 repetitions
Cool Down:
Jump Rope, 3 minutes at a casual pace

Have a Great Day!!

LeBron and Tim Duncan and the Workout

LeBron and Tim Duncan have to be seeing that things are looking up for them. Steph Curry injured, Chris Paul injured, Blake Griffin injured. Certainly the Spurs are looking to be the team to beat in the West if Steph Curry does not come back. And in the Eastern Conference, LeBron dragged his injured Cavaliers to the finals last year. This year Kyrie Irving and Kevin Love are healthy and the Cavs are ready to make a run at the title again. Still a lot of basketball to be played, still a lot of wet spots on the floor waiting to take out another super star.

Workout:

Warm-Up:

Steady Pace Row, 3 minutes

Warm-Up Super Set: Complete each of the following exercises in order to complete a set. Two sets total. No rest between exercises. Scale weights appropriately for a warm-up activity.

Barbell Power Clean 100#, 10 repetitions

Handstand Hold, 30 seconds

Barbell Pendlay Row 95#, 10 repetitions

AbMat Butterfly Sit-Up, 20 repetitions

Strength Training Super Set: Perform each exercise in order to complete a set. Seven sets total. No rest between exercises. Scale weights appropriately.

Power Clean, 80% 1-Rep Maximum, 1 repetition

Pendlay Row 120#, 12 repetitions

Metabolic Conditioning: Complete each exercise in order to complete a round. Four rounds for time.

24" Box Jump, 12 repetitions

Handstand Hold, 30 seconds

Strict No Kip Chin-up, 8 repetitions

Cool-Down:

Jog with 20# Medicine Ball, 400 meters

Mobility:

Couch Stretch, hold for one minute on each side

Have a Great Day!!

Looking for a New Home and the Workout

Tomorrow night we will be catching a red-eye flight from Phoenix to Atlanta and renting a car. We will drive to Chattanooga where we will be moving to in June and start looking for houses on Monday. Monday night we catch the red-eye back to Phoenix and drive back to Tucson for work on Tuesday.

It is a whirlwind tour but that is how it has to be. It is all very exciting and a bit crazy all at the same time. So tomorrow and Monday will be a day off from the weights. I am going to try to do a steady pace run after the workout today.... Monday will just be a complete "rest day".... I put it in quotations because it will NOT be restful!!

Workout:
Warm-Up:
Jump Rope, 100 single under repetitions
Weight Training:
Back Squat, 5 sets of 8-10 repetitions
Metabolic Conditioning: AMRAP in 15 minutes. Perform each exercise in order to complete a set, no rest between sets. Complete as many rounds as possible in 15 minutes.
20# Wall Ball Toss, 15 repetitions
24" Box Jump, 15
Row, 300m
Mobility:
Quadriceps and Hamstring Stretches

Have a Great Day!!

Josh Norman? Really? And the Workout

The Washington Redskins signed CB Josh Norman today for five years and $75 million?! Now, I will be the first to admit that the 'Skins need some help in the defensive back field and Norman is a very talented player. There are a couple of concerns for me: 1) The 'Skins have a terrible history of signing very expensive free agents that turn out to be busts (i.e. the list could go on for pages but I will narrow it to two words: Albert. Haynesworth.) 2) The 'Skins finally have a locker room that is settled and now they add this guy? I hope that Scot McCloughan knows what the hell he is doing!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total, no rest between sets.
Jump Rope
Hanging Knee to Chest
PVC Wraparound
PVC Passthrough
Weight Training:
Barbell Ground to Overhead, 5 sets of 4-6 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 6-10 repetitions
Medicine Ball Push-Up, 5 sets of 20 repetitions
Seated Dumbbell Side Raise, 5 sets of 8-10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions

Have a Great Day!!

Quick Workout Post

Warm-Up: Perform each exercise for one minute each to complete a set. Two sets total, no rest between sets.

Jumping Jack

Trunk Twist

AbMat Sit-Up

Barbell Good Morning

Weight Training:

Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions

Dumbbell Pullover, 5 sets of 4-6 repetitions

Strict, No Kip Wide Grip Pull-Up, 5 sets of maximum repetitions

T-Bar Landmine Row, 5 sets of 4-6 repetitions

Have a Great Day!!

Hypertrophy Workout for a Change

hypertrophy
noun  hy·per·tro·phy \hī-ˈpər-trə-fē\
plural hypertrophies
1. excessive development of an organ or part; specifically :  increase in bulk (as by thickening of muscle fibers) without multiplication of parts
2. exaggerated growth or complexity

Today we got away from our typical heavy weight, low repetition strength building workouts and went for a change just to mix it up a bit. Three to five sets of ten repetitions with somewhere between 30 seconds to one minute rest between sets. Pumped.

Warm-Up: Perform each exercise in order for one minute each. No rest between exercises.
Jump rope
AbMat Butterfly Sit-Up
Hand Release Push-Up
Workout: Hypertrophy Chest and Arms- 30 seconds to one minute rest between sets with one set of 15 Captains of Crush Grip Trainers per hand between each set.
Bench Press, 5 sets 10 repetitions
EZ Bar Curl, 3 sets 10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Incline Parallette Push-Up, 20 repetitions
AbMat Butterfly Sit-Up, 50 repetitions

Have a Great Day!!

Last Course for the Season and the Workout

Today we started transferring our Semester on the Borders to NOLS Pacific Northwest, began briefing our NOLS Southwest Instructor Course climbing team and briefed our first ever NOLS Southwest Trip Leader Course. Whew.

Today I was able to workout solo for the first time in a while and it was pretty awesome. Cranked it out quickly but felt challenged.

Workout:
HIIT Row, 15 minutes total
Back Squat with Stall at the Bottom, 5 sets 10 repetitions
Standing Weighted Calf Raise, 5 sets 15 repetitions
Romanian Deadlift, 5 sets of 10 repetitions

Have a Great Day!!

Quick Workout Post

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jumping Jack
PVC Wraparound
PVC Passthrough
AbMat Butterfly Sit-Up
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Cable Kickback, 3 sets of 10 repetitions
Landmine Jammer, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Barbell Shrug, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Triceps Dip, 20 repetitions
Front Plate Raise, 15 repetitions
Dumbbell Side Raise, 10 repetitions

Have a Great Day!!

Papelbon Chokes and the Workout

Not the same type of choke this time. Bryce Harper hit a home run in the 10th inning to take the lead versus the Phillies. Papelbon comes in to close the game and with two outs blows the lead giving Philadelphia the win. The Nats did win the series but they could have gotten the sweep! When interviewed about the loss after the game Papelbon said, “All of them suck. Your job is to go out there and preserve the win. When you don’t do your job, you gotta learn how to turn the page and move on, go to Miami and win another series.” Maybe the Nats were a little too comfortable with their seven game win streak. We will see how they bounce back.

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Passthrough
Barbell Good Mornings
Trunk Twist
Weight Training:
Dumbbell Snatch, 5 sets of 1-5 repetitions
Deadlift, 5 sets of 1-2 repetitions (Put up a personal best today!!)
Upright Barbell Row, 3 sets of 8-10 repetitions
Cable Face Pull, 3 sets of 8-10 repetitions
Bent Over Dumbbell Row, 3 sets of 4-6 repetitions
Cannonball Pull-Up, 5 sets of maximum repetitions

Have a Great Day!!

Rest Day from the Weights, HIIT Rowing

No weight bearing exercises. Enjoyed a day away from the weights.

Workout:
HIIT Rowing, One minute maximum effort followed by one minute of low intensity, Alternating for 20 minutes.

Have a Great Day!!

National Park Volunteering and the Workout

The NOLS Southwest in-town staff went and volunteered for the morning at Saguaro National Park. We worked for three and a half hours trimming plants and brush from trails to make them more accessible for folks to be able to hike or run on them. It was fun, a beautiful breezy day and it felt good to help by doing some work at one of our National Parks where maintenance funds are often hard to come by. And we got to see a Gila Monster in the wild!!

Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Butterfly Sit-Up

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Bench Press, 8-10 repetitions
Reverse Grip Axle Bar Curl, 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Incline Parallette Push-Up, 15 repetitions
Strict No Kip Chin-Up, 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Dumbbell Fly, 10 repetitions
EZ Bar Curl, 10 repetitions

Have a Great Day!!

Quick Leg Day Post!!

Exhausting workout after a long work day so just a quick post!!

Warm-Up: Perform each exercise for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
20" Box Step-Up
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 8-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
25m Walking Overhead Plate Lunge, 5 rounds
100m Farmer's Carry, 3 rounds

Have a Great Day!!

73. Amazing. And the Workout!

The Golden State Warriors beat the Memphis Grizzlies tonight to win their 73rd game this season. They broke a long held record by the 1996 Chicago Bulls that included the greatest player of all time, Michael Jordan. Lots of people talk about these Warriors... "They won the title last year because the teams they played in the playoffs were all injury plagued..." or "Well if Curry played back in Jordan's day... blah blah blah..." The fact is that 73 wins in a season is amazing and the only ones that seem like they may be able to do it again in the not so distant future are.... the Warriors.

Warm-Up: One minute of rope whips followed by 1 minute rest to complete a set. Four sets total.
Heavy Rope Whip
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 5-10 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Barbell Shoulder Shrug, 3 sets of 10-15 repetitions
Triceps Cable Push Down, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets. Keep exercising until all sets are complete! Don't even put down the weights!
Alternating Dumbbell Front Raise, 15 repetitions
Dumbbell Side Raise, 10 repetitions
Dumbbell Overhead Press, 15 repetitions

Have a Great Day!!

Quick Workout Post

I am not going to lie, I am pretty tired after tonight's workout. Despite really cool stories like the idea of a postage stamped sized space probe going to explore Alpha Centauri or Miracle-Gro getting rid of their neonicotinoids that are killing off bees.... I am just going to post the workout.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Power Clean, 5 sets of 1-5 repetitions
Deadlift, 5 sets of 1-2 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Wide Grip Lat Pull-Down, 5 sets of 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total with no rest between exercises.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions

Have a Great Day!!

Tigers: Now That is Some Great News... and the Workout

The World Wildlife Fund has just reported that the number of tigers in the wild worldwide has increased by more than 20%. From an estimated 3,200 in 2010 to almost 3,890 in 2016! When the United Nations' Environment Programme estimates that 150-200 species of plant, insect, bird and mammal become extinct every 24 hours... this is huge news! They are hoping that with continued protection that they can reach a goal set in 2010: Double the wild tiger population worldwide by 2022.

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
TRX Chest Press
TRX Biceps Curl
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dip, 3 sets of maximum repetitions to failure
Captains of Crush Grip Trainer, 15 repetitions per hand between each of the above sets

Have a Great Day!!

Being Human is Painful and So Are Rainy Day Workouts!

It was painful to watch as Jordan Spieth melted down with a quadruple bogie on the 12th hole of the final round at the Master's today, blowing what seemed like an insurmountable lead. It was painful to watch him almost fall over as he, as last year's champion had to put the green jacket on eventual champion Danny Willett's back. It was also painful to watch him stand and answer questions from the media about "How does it feel..." Like crap, that is how it feels. But it was also a valuable reminder that many of our greatest athlete stars are human... Cam Newton showed us that after the Superbowl. Today Jordan Spieth showed us that on the 12th hole at Augusta.

Today it dumped rain today in Tucson. All day. As you may know our workout area is outside here and when it rains hard, it is not really usable at all. So that meant leg day moved inside and was another metabolic workout. And, as usual... some of the shorter duration workouts are the most painful!

Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jumping Jack
20" Step-Up
AbMat Sit-Up

Metabolic Conditioning Workout: Complete each exercise in order to complete a round. No rest between exercises or rounds. Perform as many rounds as possible in 15 minutes.
500m Row
Dumbbell Squat with 45# Dumbbells, 10 repetitions

Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

And We Found Out That There Are Baseball Gods.... and the Workout

LA Dodgers rookie Ross Stripling went seven and a third innings with a no-hitter. There has never been a rookie that has pitched a no-hitter in MLB history AND he was doing it against the hated San Francisco Giants in THEIR ballpark. Stripling had just come off Tommy John surgery and when he reached 100 pitches, Dodgers Manager Dave Roberts pulled Stripling from the game with the Dodgers up 2-0. Granted, Roberts did it to protect Stripling from potentially injuring himself.... but c'mon! We are talking making history here!

Justly so, Stripling handed the ball to Roberts who then handed it to set-up man Chris Hatcher. Hatcher promptly gave up a two run home run that tied the game leading to an eventual 3-2 win by the Giants. The baseball gods were not pleased!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
PVC Passthrough
PVC Wraparound
Weight Training:
Barbell Push Press, 5 sets of 5 repetitions
Cable Triceps Extension, 3 sets of 10 repetitions
Barbell Front Raise, 3 sets of 10-12 repetitions
Triceps Lock Off, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions

Have a Great Day!!

Still the Boss and a Metabolic Conditioning Workout

Bruce Springsteen has cancelled a scheduled concert in Greensboro, North Carolina to protest what has been called the North Carolina "Bathroom Bill". The state legislature passed HB2, officially known as the "Public Facilities Privacy and Security Act". The bill legislates which bathroom a transgender person is permitted to use. The bill also infringes on the the rights of LGBT community to sue if their rights are violated in their workplace. Springsteen will refund everyone in full for their tickets and commented:

"As a result, and with deepest apologies to our dedicated fans in Greensboro, we have canceled our show scheduled for Sunday, April 10th. Some things are more important than a rock show and this fight against prejudice and bigotry — which is happening as I write — is one of them. It is the strongest means I have for raising my voice in opposition to those who continue to push us backwards instead of forwards."

Boss.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Ball Slam, 10
Barbell Good Morning, 10
AbMat Butterfly Sit-Up, 20

Metabolic Conditioning: Perform each exercise in order to complete a set. Three sets total for time. Choose a deadlift and dumbbell weight that is appropriate for yourself.
Strict No Kip Pull-Up, 10 repetitions
20" Box Jump, 20 repetitions 
Deadlift (225#), 10 repetitions
Renegade Dumbbell Row, 10 repetitions 

Cool-Down:
400m Walk

Have a Great Day!!

Rest Day!

Today is a full rest day from exercise. I hope that everyone has a good one!

The Passing of a Legend and the Workout

Merle Haggard died on his 79th birthday today. There are few people in this world that are as influential as Haggard was to country music. In a new era with mega stars and pop country music it is hard to believe that the genre came from people like Merle Haggard: A common working person, a construction worker, a ex-convict who saw Johnny Cash perform at San Quentin prison. Despite that Haggard had a great view on life: ""I am smart enough to know that I have been gifted and have had a better than average shot at everything," he said. "I have been blessed many times." Rest in Peace.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 15 repetitions
Barbell Curl, 3 sets of 8-10 repetitions
Super Set: Complete each exercise in order to complete a set. Three sets total. No rest between exercises.
Hand Release Push-Up, 25 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

What Does Your Squat Look Like?

There seem to be two types of folks in the squatting world: Those that squat down 'til they just break the plane of the knee or squat down to a box and those that drop the bottom out of the squat or as it is often called.... the "Ass to Grass" squat. I have done all of the variants over the course of my lifting career, but by far my favorite is the "Ass to Grass". This squat requires a full range of motion, engages the quadriceps and hamstrings, requires a high level of mobility in the hip, knees and ankles and I believe develops an overall higher level of athleticism. It also often requires athletes to suck it up and use a lighter weight on the barbell. I have seen people squat massive amounts down to knee level but crumble when their knees are somewhere around their chest level. Either way, do them!! Squats are a great exercise for developing overall strength and power.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Barbell Good Morning
20" Box Jump
Weight Training:
Back Squat, 5 sets of 5 repetitions
50m Weighted Sled Drag, 3 rounds
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 rounds

Have a Great Day!!

Great Game and the Workout

I didn't get the post out last night. I ended up watching the amazing NCAA Championship game with friends that came over. I think that final game may have saved the tournament. I mean, the Final Four games were terrible. Last night? Hard to beat a three pointer by UNC to tie the game with five seconds left. But, Villanova DID beat it with a three pointer for the win as time expired. Great game!

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Passthrough
PVC Wraparound
Weight Training:
Standing Strict Overhead Barbell Press, 5 sets 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Cable Triceps Pushdown, 10 repetitions
Dumbbell Side Raise, 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Medicine Ball Push-Up, 10 repetitions
Front Plate Raise, 10 repetitions
AbMat Butterfly Sit-Up, 35 repetitions

Have a Great Day!!

Too Good to Watch? And of Course the Workout

The UCONN Women's Basketball Team won be a mere 29 points over the Oregon State Beavers to go to another NCAA Championship Game. They will be facing the women of the Syracuse Orange. The Huskies are facing a unique problem these days.... besides a loyal following of rabid UCONN fans they are not getting watched by many people. The reason? They are too good. They do not just beat other teams, they DESTROY them. Heading into the tournament they were smoking other teams by an average of 39.7 points per game. Nice problem to have I guess?

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
TRX Row
AbMat Sit-Up
Barbell Good Morning
Weight Training:
Deadlift, 5 set of 1-5 repetitions
Landmine T Bar Row, 5 sets of 4-6 repetitions
Landmine Torso Twist, 5 sets of 10 repetitions
Cannonball Pull-Up, 3 sets of maximum repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions

Have a Great Day!!

'Nova and the Heels Bring Home the Bracket Challenge Win!!

Today with Villanova blowing up the Oklahoma Sooners and the UNC Tar Heels polishing off the Syracuse Orange, I was able to pull off a win in our NCAA Bracket Challenge! That means I will be taken to dinner by the other two that did not win. Now, Rebecca is a medical student up to her eyeballs in debt and my friend is recently married with a child on the way. So I am only going to make them take me to Five Guys for my victory meal. Quality at a fair price!

Warm-Up: Perform each exercise in order for one minute each.
Jumping Jack
AbMat Sit-Up
Hand Release Push-Up
Weight Training:
Bench Press, 5 sets of 2-6 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Incline Parallette Push-Up, 5 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand

Have a Great Day!!

Leg Day April Fools

Completed the driving transition for a course of our students today. I was able to get back to the campus around noon and we lined ourselves up for leg day. And it was brutal. We did have some personal best achievements in the Weighted Sled Push and the Farmer's Carry. But the overall session was long and crushing.

Warm-Up: Perform each exercise in order for one minute each to complete a set. two sets total. No rest between sets.
Jump Rope
AbMat Butterfly Sit-Up
20" Box Jump
Weight Training:
Front Squat, 5 sets of 8-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 5-10 repetitions
25m Sand Bag Walking Lunge, 5 rounds
25m Weighted Sled Push, 5 rounds
100m Farmer's Carry, 5 rounds

Have a Great Day!!