Quick Post After a Busy Day with New Students

Twenty-three new NOLS students arrived at the NOLS Southwest base today as they get ready for their 88-day Fall Semester in the Southwest course. The real bonus for me was having a former student and NOLS graduate come to the base with her sister who is starting her own wilderness experience. It was fun to catch up, talk about what a great time we had on the river and watch as she gave her sister a big hug wishing her luck on her own adventure. It was a busy day so I will just quickly post the workouts and get to bed.

Warm-Up:
100m High Knees
100m Butt Kickers
100m Side Step
Circuit: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between each set.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jumps
Shoulder Sand Bag Carry
AbMat Sit-Ups
Calf Raises
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

Weight Training:
Deadlift, 5 sets 1-2 reps
T-bar Landmine Row, 3 sets of 6-8 reps
Sumo Deadlift to High Pull, 3 sets of 5 reps
Weighted Pull-Ups (Bodyweight +25 lbs.), 3 sets max reps
Captains of Crush Grippers, 3 sets of 15 reps

Have a Great Day!!

Chest, Biceps and a Quote from Lou Holtz

Our semester students have returned from climbing camp and they are getting ready to embark on their last section: The Independent Student Expedition. This is a culmination of all the skills they have learned on their NOLS Semester in the Southwest. The plan is that they will break into two smaller groups, plan their ration, plan their route and journey into the Gila Wilderness in New Mexico. They will travel for a brief time with two NOLS instructors who will assess their backcountry skills, but in the end they will travel on their own and meet up with those instructors when they are done with their route.

It is very cool to see how far these students have come since their first day here at the base on January 19th!

Today's Quote is from Lou Holtz:

"You aren't going to find anybody that's going to be successful without making a sacrifice and without perseverance."

Weight Training: Chest and Biceps
Morning Routine:
Flat Bench Dumbbell Press
Incline Dumbbell Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Captains of Crush Grip Trainers
Bench Press (Low Weight High Repetitions)
Weighted Dips

Evening Routine:
Heavy Bench Press (Maxed out a personal best again today!)
"21s" Barbell Curls
Heavy Weighted Dips

Have a Great Day!