It is the 240th anniversary of the day when our founding fathers signed the Declaration of Independence! The signers collectively stated that they had had enough of the King of England and the policies that he set forth disrespecting the citizens of the colonies of North America. Those that signed the declaration stated the following: "... with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor." They put it all on the line to try to live their lives as free men. And now, 240 years later, their vision continues to grow and evolve.... amazing.
Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80% effort. Two minute cool down for a total of 20 minutes.
Weight Training:
Deadlift, 5 sets of 1-3 repetitions.
Super Set: Perform the next two exercises in order to complete a set, no rest between exercises. Three sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetitions
Cannonball Pull-Up, 5 sets of max repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift
Have a Great Independence Day!!
The Warriors won last night in Cleveland. That means the Cavaliers need to win the next three games, two of which will be in Oakland. I just don't see that happening. But, Steph and the Warriors overcame a 3-1 deficit against the Thunder to get to the Finals. Impossible? No. Likely? No. LeBron needs to stop driving the lane and making crappy passes and dominate the smaller players of the Warriors by driving to the hoop. Unless that happens, the Dubs will just hang on to that trophy, thank you very much.
"Mr. Hockey" Gordie Howe died at 88 years old. The amazing thing to me is that Howe remained competitive at professional hockey until he was FIFTY-TWO years old? Is there any other athlete that has done something like that? Thirty goals scored at fifty-two? When Gretzky calls you "The greatest hockey player ever...." that is enough said.
Warm-Up:
Row, 5 minute
Workout: Complete each exercise in order to complete a round. Three rounds total for time.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
25m Farmer's Carry (125# per hand)
Atlas Stone Lift to 48" Platform (188#)
25m Sandbag Weighted Walking Lunge (90#)
Weighted Keg Ground to Overhead (100#)
Cool-Down:
800m Walk
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift
Have a Great Day!!
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!!
In celebration of Hafthor Bjornsson besting his own keg tossing record (Check it out... the thing is like a toy lol) we are doing a strongman based workout today!! "I am a Viking!!"
Warm-Up:
Ball Slams, 5 sets of 1 minute each. One minute rest between sets.
Hanging Knees to Chest, 3 sets of 20 repetitions
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
Strongman Circuit: Perform each exercise in order to complete a set. 5 sets total. Two minute rest between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform
50m Weighted Keg Carry
50m Cannonball Farmer's Carry
Have a Great Day!
Mass shooting in Oregon. The most disappointing and disturbing thing about America is that we continue to do nothing about these. I honestly gave up after Sandy Hook. Our government is obviously powerless against lobbyists with as much money as the NRA. Embarrassing.
It was a bachelor night in Tucson with my partner gone on an away rotation for medical school. My friend, co-worker and workout partner lifted, ate dinner, drank a beer, had some gelato and watched the "Black List" 'til I couldn't keep my eyes open. "Friday Night in America".
I recently bought a set of CFF "Pit Bull" Monster Grip Cannon Balls. We used them in tonight's workout with some pull-ups and we girth hitched them to some dumbbell handles and used them for some pretty brutal farmer's carries.
Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Calf Raise
Box Jump or Prisoner Step Ups
GHD
AbMat Sit-Ups
Lateral Lunge
Evening Weight Training:
Cannonball Pull-Ups, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 6-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Atlas Stone lift to 48" Platform, 5
100m Cannonball Farmer's Carry, 3
Have a Great Day!!
Yesterday the media provided me with some amazing moments and I woke up this morning frustrated. First, I heard some amazing figures brought to us (unfortunately...) by the Supreme Court and the worst decision that they ever made: The Citizens United decision. This decision allowed unlimited confidential donations to Super PACs that despite what they may claim, go directly to supporting political candidates. This essentially puts our government up for sale to the highest bidder. Unless of course the Super PAC is supporting someone that is such a nut job that the American people see through them. The doughy, obnoxious, Canadian-born and very un-Presidential Ted Cruz's Super PAC has raised millions of dollars. I thought out loud, "There HAS to be a better way to use money than supporting this clown?" Then there was the release of Donald Trump's financial statement which included his net worth: $10 billion. I again thought out loud, "Trump has zero chance of winning the Presidency. There HAS GOT TO BE a better use of hundreds of millions of dollars than a failed Presidential publicity stunt?"
In the evening I watched the ESPY Awards. Among the highlights, stories of athletic achievement and acknowledging some of the world's greatest athletes there were unbelievable stories of hope and courage. The Jimmy V Award for Perseverance went to Devon and Leah Still. Devon is an NFL player for the Cincinnati Bengals and Leah is his 5 year-old daughter that has been battling cancer for over a year. Not surprisingly, Devon has not been able to focus on football during the past year. Though he could not perform on the field while worrying about his daughter, the Bengals have kept Still on their roster so that he can still collect a paycheck, have insurance and be by his child's side while she goes through a laundry list of brutal treatments. During his acceptance speech, among everything else that Still said that was moving he said that he will continue to battle for ALL children with cancer, because they are the real heroes and are worth more than "the 4% that the government gives y'all". Four percent?
Then Caitlyn Jenner won the Arthur Ashe Award for Courage. Formerly Olympic Gold Medalist in the decathlon Bruce Jenner, Caitlyn Jenner is the final realization that Jenner lived an entire life to 60+ years old as a woman trapped in a man's body. Waves of paparazzi swarmed as Jenner began the transition to Caitlyn. I do not know how Jenner was able to handle it. During her acceptance speech, Jenner stated that "41% of transgender teens attempt suicide". What?! Forty-one percent?! What the...
It was just after breakfast today that I realized why I was upset. There are a lot of wealthy people on this planet pouring millions of dollars into the political campaigns of insane clowns that have no chance of winning the Oval Office. If a fraction of that money was spent to help the family of a child suffering through radiation treatments, wouldn't that be worthwhile? Or maybe providing the money needed for a transgendered teen that needs some help, guidance or counseling to keep them from hurting themselves? Wouldn't that be a much better use of those dollars?! Way more dollars than sense it seems in this world. Way more greed and desire for power than compassion. Perseverance and courage indeed.
Today's quote is from Jim Valvano:
"Don't Give Up. Don't ever give up."
Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Deadlift, 5 sets of 5 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 3 sets maximum repetitions
Dumbbell Snatch, 3 sets of 5 repetitions
One Arm Bent-Over Dumbbell Row, 3 sets of 5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition
Have a Great Day!!
Do women DESERVE to be represented on the U.S. $10 bill? Of course they do. The only reason I think that they would not want to be is this: Men and money have been the primary causes of so many dumb ass, horrible, deceptive and devious things. When I make a list of the people that piss me off more than anyone else on this planet, there are only very greedy people, very evil people and very greedy evil people. They are all men. We will probably end up with someone very upstanding on the $10 bill like Eleanor Roosevelt and the reality is that it should be someone like Dick Cheney.
Today's quote is from Mahatma Gandhi:
"There is a sufficiency in the world for man's need but not for man's greed."
Workout: Full Body Strongman Workout
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 20 repetitions
GHD, 20 repetitions
AbMat Crunch, 50 repetitions
Weight Training:
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition
Weighted Keg Push Press, 3 sets of 10 repetitions
Super Set: 3 sets total.
SISU Warhammer Swings, 10 repetitions per side
Tire Flips, 2 repetitions
100m Farmer's Carry, 3 sets of 1 repetition
50m Weighted Sled Drag, 3 sets of 1 repetition
Landmine Torso Twist, 3 sets of 10 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition
Have a Great Day!!
Today it is supposed to be a high of 79 degrees fahrenheit in Tucson with crystal clear blue skies and no humidity to speak of. It is days like today that you love this place... next weekend it will be over 100 degrees! That is what summer is like here....
Today's quote is from Russell Baker:
"Ah, summer, what power you have to make us suffer and like it."
Workout: Full Body
Warm-Up:
Spin Bike, 10 minutes
SISU Warhammer Swing, 15 repetitions per side
Weight Training: 90 seconds rest between sets.
Atlas Stone Lift to 48" Platform, 4 sets of 1 repetition
(Primary muscles worked: Erector spinae group, biceps femoris)
Tire Flip, 4 sets of 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, intermedius and medialis)
100m Farmer's Carry, 4 sets
(Primary muscles worked: Full body but a lot of flexor carpi radialis, ulnaris and trapezius)
Weighted Dip (Bodyweight +50lbs.), 4 sets of 5 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major, triceps brachii)
25m Weighted Sled Push, 4 sets
(Primary muscles worked: Rectus femoris)
100lbs. Weighted Keg Overhead Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids)
Have a Great Day!!
The bracket remains intact!!
I rode the Spartans as far as I could but I had them losing to Duke... and Duke really blew them out by 20 points?! But, the evening really belonged to Wisconsin who ended the perfect run of the Kentucky Wildcats.
Many of the Kentucky players did not shake hands with the Wisconsin players that had beaten them. The thing that really stood out to me though was at the post game interview. One of the Harrison twins of Kentucky dropped a racially charged expletive regarding Frank Kaminsky of Wisconsin. It is important to remember that these guys are 18-21 years old, but a display of good sportsmanship when beaten by a better team shows a lot of character. That comment was classless and told me a lot about the person.
Today's quote is from Kareem Abdul-Jabbar:
"A lot of young players don't really know much about the history of the game and a lot of them are missing out on what the game is all about, especially the whole concept of sportsmanship and teamwork."
Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Step-Up
Trunk Twist
Barbell Good Morning
Landmine Torso Twist
Bicycle Abdominal Crunch
Weight Training:
SISU Warhammer Swing, 5 sets of 15 repetitions per side
Tire Flip, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5
Fat Grip Dumbbell Snatch, 5 sets of 2-5 repetitions
100m Farmer's Carry, 3
Have a Great Day!!
Today our household is in study mode. I have it quite easy preparing for a personal trainer certification somewhere down the road in the not so distant future. Rebecca, on the other hand, is studying for a medical school exam that covers her 12-week rotation of internal medicine?! We are both hunkered down with faces in computer screens and flash cards! We both seem to enjoy being students and learning again though!
Today's quote is from Leonardo da Vinci:
"Learning never exhausts the mind."
Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
30" Box Jumps, 10 repetitions
Weight Training:
Morning Session:
Deadlift, 5 sets of 1 repetition to one rep maximum
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Row, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Weighted Pull-Up (Bodyweight +50lbs.), 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session: Strongman Circuit. Perform each exercise in order to complete a set. One minute break between sets. Three sets total.
SISU Warhammer Swing, 15 repetitions per side.
(Primary muscles worked: Rectus abdominis)
Tire Flip, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift on to a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
Have a Great Day!
Today we work up to a chilly 39 degrees fahrenheit here on the northeast side of Tucson. I know it is all relative and there are places like Buffalo, New York who do not want to hear me say that it was actually COLD this morning. It doesn't get a whole lot colder here in the Sonoran desert which is one of the great things about this place. I am lucky in that I am able to workout here, outside, year-round.
Today's quote is from Noam Chomsky:
"I like the cold weather. It means you get work done."
Workout: Back
Morning Session:
Warm-Up:
Jumping Jacks, 50 repetitions
Trunk Twists, 25 repetitions
Barbell Good Mornings, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bent Over Dumbbell Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Ups, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No breaks between sets.
Air Squats, 25 repetitions
Abdominal Crunches, 35 repetitions
Atlas Stone Lift onto a 48" Platform, 5 repetitions
Weight Training:
Deadlift with 75% of One Rep Maximum Weight, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocastalis, the longissimus and the spinalis, biceps femoris)
Have a Great Day!
Watching the Buffalo Bills and the Miami Dolphins play last night was awesome for someone like me that loves defensive football. The score was 6-3 at half time! The only people that may like it more than me are people that love kickers?! The punters and place kickers were having a field day!
With all of the rules favoring protecting the quarterback and limiting contact with receivers it is great to see two teams with excellent defenses. And for anyone that is confused... Defense does indeed still win championships. One only has to look back to last year's Superbowl to watch Peyton Manning (arguably the best QB ever...) and his number one rated offense get dismantled by the Seahawks defense.
Today's quote is from Dick Butkus:
"I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important- like a league game or something."
Workout: Back
Morning Session:
Warm-Up:
400m Run
Squat Jumps, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 20 repetitions
Weight Training:
Close Grip Pull-Ups, 3 sets of 10 repetitions
(Primary muscles worked: Inferior latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Rows, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoid)
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erectus spinae)
Evening Session:
3 Mile Run
Strongman Circuit: Perform each exercise in order to complete a set. Three sets total. Water break after each set.
SISU Warhammer Swings, 15 repetitions
(Primary muscles worked: Rectus abdominis)
Tire Flips, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift onto a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
50m Farmers Carry (120lbs. per handle)
(Primary muscles worked: Palmaris longus, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
I completed my WFR recertification today with the final piece being a review of CPR. It is amazing to me how much CPR has changed over the years. Apparently now it is focused more on the chest compressions and the use of an AED. The idea is that if you approach an unresponsive patient that does not have a pulse, there is still quite a bit of oxygen in the system and needs to be circulated. CPR is so simple yet could be the difference between a person living or not. Everyone should do such a simple thing.
Today's quote is from Queen Latifah:
"I am not allowed to get a big head, I've still got to do the simple things in life."
Workout: Back
SISU War Hammer Swings, 3 sets of 10 repetitions per side
Kettle Bell Swings, 3 sets of 15 repetitions
Pull-Ups, 5 sets of maximum repetitions
Landmine Rows, 3 sets of 6-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
Atlas Stone Lift to a 48" Platform, 3 repetitions
Have a Great Day!
Today was our last free weekend before our NOLS Semester starts on Monday. It will be really exciting to meet the students who will spend the next three months all over the wilderness in Arizona, New Mexico and Texas.
Today everyone slept in a bit and we met at 7:30am for a morning lifting session. Five participants showed up which is the best showing yet this season! We mixed in some traditional weight training, bodyweight exercises and a bit of strongman stuff. The evening schedule is all functional and odd object training.
Today's quote is the oath taken by AmeriCorps members as they enter their service. It is the 20th anniversary of AmeriCorps!
"I will get things done for America, to make our people safer, smarter and healthier.
I will bring Americans together to strengthen our communities.
Faced with apathy, I will take action.
Faced with conflict, I will seek common ground.
Faced with adversity, I will persevere.
I will carry this commitment with me this year and beyond.
I am an AmeriCorps member and I am getting things done."
Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twists with Barbell
Straight Arm Hangs
Good Mornings with Barbell
Abdominal Crunches
Weight Training:
Pull-Ups, 3 sets to failure
Land Mine Rows, 3 sets of 5-10 repetitions
5m Rope Climbs, 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
25m Farmer's Carry, 6 repetitions
Evening Circuit Session: Perform each exercise in order to complete one set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform, 1 repetition
Log Toss for Distance, 3 repetitions
Have a Great Day!
Well, there you have it. Hafthor Bjornsson (a.k.a. Gregor "The Mountain" Clegane from Game of Thrones) just won the title as Europe's Strongest Man. As promised I said that after celebrating my favorite Game of Thrones character, "The Hound" with a workout that I would some day name a workout after his big brother "The Mountain". Today is that day!
Today's quote is by Doran Martell:
"If ever a man deserved to die screaming it was Gregor Clegane."
Workout: "The Mountain"
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Good Mornings, 3 sets of 15 repetitions
Weight Training: Back
SISU Warhammer Swings, 3 sets of 15 repetitions per side
Heavy Dumbbell Pullovers, 3 sets of 6-8 repetitions
Tire Flips, 3 sets of 5 repetitions
Dumbbell Bent Over Rows, 3 sets of 6-8 repetitions
Close Grip Landmine Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups Bodyweight +50lb., 3 sets of 5 repetitions
Heavy Atlas Stone Lift onto a 48-inch Platform, 3 sets of 1 repetition
Deadlift, 5 sets of one repetition ending at maximum weight
Have a Great Day!
Another hot and humid day here in Tucson. The monsoon storms keep rolling in each afternoon which keeps the temperature from going triple digits on us and provides this whole place with the little water it needs. With that said, I would rather have the 100s with no humidity!
I mixed up the back exercises today with lots of pull-ups and a series of Atlas stone lifts.
Today's quote is from Henry Rollins:
"August brings into sharp focus and a furious boil everything I have been listening to in the late spring and summer."
Workout: Back
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Weight Training:
Sumo Deadlifts
Weighted Close Grip Pull-Ups
Wide Grip Pull-Ups
Barbell Upright Rows
Bent Over One Arm Dumbbell Rows
Atlas Stone Lifts onto a 48" Platform
Have a Great Day!
I was feeling fantastic today so I thought I would bring back the Atlas Stone. Moving weight with perfectly balanced barbells like my Rogue Power Bar are one thing and there is a lot of benefit to traditional weight training. But, manipulating something like a stone is more realistic to the everyday type lifting that a person may do. Mixing in odd objects into your lifting routine is a great way to break up the monotony.
Today's quote is from Robert Frost:
"Let him that is without stone among you cast the first thing he can lay his hands on."
Weight Training: Shoulders and Triceps. Three sets of 6-8 repetitions unless otherwise stated.
Seated Heavy Dumbbell Shoulder Press
Side Dumbbell Shoulder Raise
Alternating Front Dumbbell Raise
Captains of Crush Grip Trainers
Triceps Dumbbell Kickbacks
Overhead Dumbbell Triceps Extensions
Diamond Triceps Pushups
Atlas Stone Overhead Press, 3x5
Heavy Barbell Shoulder Shrugs
Barbell Triceps Skullcrushers
Barbell Push Press, 3 sets of 10, 3, 3 repetitions
Abdominal Crunches
Have a Great Day!!
I have had a lot of folks ask me about tire flipping. I have also had quite a few folks do our circuit workouts here and have provided them with instruction on good tire flipping form. There have also been folks down in our workout area lifting when I arrive back from work and I watch them using horrible form and have to go over to chat with them before they strain a bicep or blow out their back.
Why flip tires? Tires are free. Big industrial tires cost nearly $150 to recycle, so companies are excited when you show up with a truck for a tire. They have always provided a forklift operator to give me a hand here in Tucson. Tires are damn near indestructible. We store ours outside and they are quite all right no matter what the weather. Finally, you can get tires in a variety of sizes. We have three different sizes which we call small, medium and big... or SFT, MFT, BFT.
So now to the dirty business of flipping this beast. And unless you store these things inside and clean them on a regular basis it will be a dirty exercise. I would recommend wearing clothes that you just don't care about.
So first, get a wide stance and bend at the waist. See the picture to the right. You will see that I have a wide grasp on the tire. Wider than shoulder width. I then lean in and the top edge of the tire is pressed against each of my arms between the shoulder and bicep. The spine remains flat and neutral. This cannot be emphasized enough because this thing is heavy.
Once I have a good grasp on the tire and a neutral spine, I rest my chin on the tire and hop my feet and hips backwards about 10-12 inches. I am now in the position to flip the tire.
This next part is very, very important. DO NOT LIFT THE TIRE UP! The motion is not lifting up. The motion is driving forward and upwards with your legs while holding onto the tire. You are NOT lifting with the back and arms. In this manner it is more like an upward hack squat motion than a deadift.
Once the tire has been raised to about a 45 degree angle (again by driving with your LEGS forward and upwards...) you need to quickly switch from an underhand grip to an overhand press position. You do not want to hang out in this position for long...
This is the fun part. While continuing to push the tire forward and upwards with hands in a press position, drive a knee upwards into the tire explosively! This will get the tire up from that 45 degree angle to the full upright position.
Finally, the tire is standing upright and you need to only push it over with one powerful shove. The loud THUMP of the tire crashing over is one of the more satisfying noises from a workout! If you have have lots of room, simply rinse and repeat to the desired amount of repetitions. If you have limited space, walk around to the other side and flip it back the way it just came from.
Enough typing for one day. We will skip the quote of the day today.
Morning Lifting Routine: Back
Dumbbell Pullover
One Armed Bent Over Dumbbell Row
Upright Barbell Row
TRX Row
Close Grip Pull-Ups
Evening Routine:
Warm-Up: TRX Rows, 20 repetitions
Circuit Training: Do each exercise in order to complete one set. Three sets total with a water break after each set. It is hot here ya' know.
SISU Hammer Swings, 10 repetitions per side.
Tire Flips, 5 repetitions
Atlas Stone Lifts to 48" Platform, 5 repetitions
Hanging Toes to Bar, 5 repetitions (This is a new exercise for me. I like it a lot!)
After the circuit:
Abdominal Crunches, 100 repetitions
Have a Great Day!
It is a good thing that this workout day came after a full rest day. We implemented a lot of the old favorites in the circuit and then added one new element: The Close Grip Weighted Sled Row.
The motion was essentially that of a seated close grip cable row (video from Bodybuilding.com.... an amazing resource!) but instead of sitting, the pull is initiated from a standing squat position. Instead of pulling a stack of weights up in a pulley system, we were pulling a weighted Dog Sled along a measured concrete floor. The key to the success was to plant ones feet and pull with a classic close grip row motion. Only after the sled had stopped moving did you walk back until the line was tight and then repeat the pulling motion. This was brutal at the end of each circuit set so we called it: "Suckfest".
Today's quote is from George Carlin:
"The status quo sucks."
Morning Lifting Routine: Back
Dumbbell Pullovers
One Armed Bent-Over Dumbbell Row
Upright Barbell Row
TRX Row
Weighted Close Grip Pull-Ups
Captains of Crush Grip Trainers
Evening Circuit: "Suckfest" (Each exercise done in order to complete one set. Three sets total. Take a break for water as needed.)
SISU Sledgehammer Swings- 10 repetitions per side
Tire Flips- 5 repetitions
Atlas Stone Lift to 48" Platform- 1 repetition
5 meter Rope Climb- 5 repetitions
15 meter Close Grip Weighted Dog Sled Row- 5 repetitions
Pull-Ups- Maximum repetitions to failure.
Have a Great Day!
It was Earth Day yesterday and that always reminds me how lucky I have been for the last 15 years working for NOLS. I have had the privilege of being paid to travel in some of the most remote wild lands on this Earth. It shocks me though when I can be in a pristine place like the Kimberley region of Australia or the Arctic Barrenlands and see no sign of human beings for over a month and then come back to "civilization" and see how badly we treat our environment. Someday I sincerely hope that humans will realize that everything, I mean EVERYTHING we do impacts this Earth. Someday. My co-worker sent out this cartoon on Earth Day and I think that it says it all.
Today was a great workout day. We had a good morning lifting session and then there were three folks for the evening WOD. My good friend whose wife had a baby on April 1st came for the first time in a while. It was great to have him here and we had a fun time working out.
Today's quote is from John Muir:
"When we try to pick out anything by itself, we find it hitched to everything else in the Universe."
Morning Weight Training Session: Back
Heavy Dumbbell Pullovers
Heavy One Armed Bent-Over Dumbbell Rows
Upright Barbell Rows
Weighted Close Grip Pull-Ups
Evening WOD: 5x5x3 (Do each exercise in order to complete one set. Three sets total.)
5 - Sledgehammer Swings per side
5 - Tire Flips
5 - Atlas Stone Lifts
5- 15 foot Rope Climbs
5 - Fat Grip Dumbbell Snatches
Evening Weight Training:
Landmine Rows
Heavy Deadlifts
Have a Great Day!
