Quick Workout Post

Warm-Up:
Steady Pace Row, 20 minutes
Weight Training:
Heavy Rack Pull, 5 sets of 3-5 repetitions
Weighted Wide Grip Pull-Up (Bodyweight +20lbs.), 5 sets of maximum repetitions
Barbell Good Morning, 5 sets of 8-12 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

UVA vs. UNC and the Workout

I asked my buddy who is a Duke fan who he was pulling for in the ACC Championship Game: UVA or UNC?! I knew exactly what his answer would be... "UVA. I hate them less."

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest.
Jumping Jack
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets 1-5 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 5 sets 4-8 repetitions
Dumbbell Pullover, 3 sets 5-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Cannonball Pull-Up, maximum repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

Redskins Mauled by Panthers and Leg Day

Nothing like being away from football for three weeks only to comeback and have Cam Newton blow up the Redskins. It was the first time in a while that the 'Skins were televised here in Tucson and I had to walk away from the game after the first play of the second half. Brutal.

Warm-up:
Spin Bike HIIT, 20 minutes

Weight Training:
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Barbell Good Morning, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10
25m Overhead Plate Walking Lunge, 3 sets

Have a Great Day!

NOLS Southwest Back in Action

Returned from my weekend vacation back east with friends and returned to the staff of NOLS Southwest rolling in to begin the Fall Season! Some folks were asking about an evening workout so I am going to do a workout solo in the morning and I have set up and evening circuit training. Great to have folks back!!

Morning workout:
Warm-up:
3 minute continuous Turkish Get-Up
10 PVC Wraparounds
10 PVC Passthroughs
1x mod burgener warm up (Clean and Jerk Focus) (45/35)
Strength:
Box Back Squat, 3 Repetitions Every Minute for 10 minutes, 70% of Back Squat
Metabolic Conditioning for Time:
Grace:
30 Clean & Jerks (use a weight that is appropriate for you)
Cool Down:
3 minute row
Mobility:
PVC Shoulder Girdle Mobility Stretch

Evening circuit workout:
Perform each exercise in order for 1:15 to complete a set. Three sets total with a one minute rest between sets.
Jump Rope or Jumping Jacks
Calf Raises
20" Box Jump or Step-Ups
Wall Sit
AbMat Sit-Ups or Abdominal Crunches
Barbell Weighted Good Mornings
Wall Ball Toss

Have a Great Day!!

Great Having Students Here at the Base, Rain and Back Day!!

We had our two NOLS Southwest Outdoor Educator Courses arrive at the base today. They spent the day getting all of their clothing and equipment they needed for two weeks of backpacking. They bagged food, pulled the fuel they will need for their stoves and started to prepare classes that they will be teaching in the field. It was a busy day... in the rain. It rained all day here which was a great thing for our beautiful chunk of the Sonoran desert... though once again the desert dog was pissed off!

Today's quote is Henry Wadsworth Longfellow:

"The best thing one can do when it's raining is to let it rain."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each.
TRX Rows
Trunk Twists
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions to failure
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!!