Quick Workout Post

Just wanted to post a quick workout before calling it a day.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
PVC Trunk Twist, 20 repetitions
Weight Training:
Incline Dumbbell Press, 5 sets of 8-10 repetitions
Back Squat, 5 sets of 4-6 repetitions
Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions
Barbell Push Press, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

World Series of Broken Dreams, a Rest Day, and a Workout

The World Series between the Cubs and Indians will inevitably crush a long suffering fan base. I don't think that the Indians actually believe they are cursed but the Cubs have the chance to exercise the infamous Curse of the Billy Goat, Unfortunately the goat's name was Murphy.

Yesterday I rested. And it was glorious.Today after a pretty tough day at work I had a good workout at the gym. It was one of those days that I debated whether I should go to the gym or not and decided that I needed to go. As always I was very glad that I went.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Snatch from the Knee, 60% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 1-RM 1 repetition, 70% of 1-RM 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 91% of 1-RM 2 repetitions
Supine Grip Bent Over Row, 8 repetitions
No Feet Clean, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 90% of 1-RM 3 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Yesterday's Workout

Last night was our end of season party that had a "Barnyard" theme.... I went as a Dutch Belted Bull Calf. Long story. I did however workout prior to the party but didn't get the post in before bed. So here you go with leg day to follow later.

Warm-up:
400m Weighted Run 25#
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No break between exercises.
Dumbbell Overhead Triceps Extension, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 20 repetitions
Strength:
Barbell Ground to Overhead, 7 sets of 1-5 repetitions including a one repetition maximum lift
Metabolic Conditioning: AMRAP in 12 minutes. Scale weight appropriately.
Front Plate Raise 35#, 10 repetitions
Medicine Ball Push-Up, 10 repetitions
Push Press from the Rack 115#, 10 repetitions
Cool-Down:
400m Walk

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!!

NOLS Southwest Outdoor Educator Course and the Workout of the Day!!

It was an awesome day here at NOLS Southwest. Twenty Southwest Outdoor Educator students were packing up and getting ready to head out into the field for the next month. They will be traveling in the Galiuro Wilderness and in the KOFA National Wildlife Refuge for the next couple of weeks and then transitioning to their climbing camps. Needless to say, the in-town staff were all hustling around getting them the food and gear they will need for backpacking in the mountains.

Evening Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Rope
PVC Passthrough
AbMat Sit-Up

Weight Training:
Barbell Push Press, 5 sets of 8-10 repetitions

Super set:
Medicine Ball Push-Up, 3 sets of 15 repetitions
Front Plate Raise, 3 sets of 15 repetitions

EZ Bar Skullcrusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions

Have a Great Day!!

Quick Post of the Day's Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Hand Release Push-Up
AbMat Sit-Up
Barbell Thruster
Renegade Dumbbell Row
Wall Ball Rotational Toss

Evening Three Person Team Workout: 20 minutes AMRAP (Count the total number of push press repetitions for the team). Each athlete will start on one of the exercises. One athlete will perform the row and then rotate to the next exercise. Each member will continue rotating until time has expired.
300m Row 
AbMat Sit-Ups
Barbell Push Press, 95 lbs. 

Have a Great Day!!

Day off From Crossfit, 5x5x5

Today is a day off from going to Crossfit, but I am going to lift at home. My plan is to do some heavier powerlifting and then tomorrow do a cardiorespiratory output day with stretching and abdominal work.

Warm-Up:
3 minute Row
10 PVC Pass Throughs
10 PVC Wrap Arounds
30 second Hold Chin Above Bar
50 AbMat Abdominal Crunches

Weight Training 5x5x5 (Five exercises, five sets of five repetitions):
Bench Press
Back Squat from the Rack
T-Bar Landmine Row
Deadlift
Push Press from the Rack

Cool Down:
400m Walk

Have a Great Day!

Jury Duty Shoulder and Triceps Post

A quick post of a quick workout after a day in the jury box!

Workout: Shoulder and Triceps Workout
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise with 45lbs. Plate, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crushers, 10 repetitions
Close Grip Axle Bar Press, 15 repetitions

Have a Great Day!!