The Closing Has Begun and the Workout

The last courses have gone home from NOLS Southwest. People have started to load up their old Subarus and Toyotas and are preparing to head to places north of here.... just in time to dodge the heat. We are waiting 'til everyone else has left and then we will start getting our act together for the big life changing move to Chattanooga.

Warm Up:

Jumping Jack, 2 minutes

Strength: After each of the sets below do 15 repetitions with the Captains of Crush Grip Trainers with each hand. Total of 23 sets.

Bench Press, 7 sets of 1-5 repetitions

Alternating Dumbbell Curl, 3 sets of 8-10 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Strict Chin-Up, 5 sets of 10

Dip, 5 sets of 15 rep

Mobility:

Chest Stretches

Cool-Down:

400m Walk

Have a Great Day!!

Big Day, Vacation and the Pull-Up Complex

We had a big day at NOLS Southwest as the semester students returned from the field, cleaned their gear, took their showers and graduated from their NOLS course! That also means that our last course is out of the field and the evacuation phone can be turned off for about a month! Now everyone here at the branch is getting ready to go on vacation and take a break for a few weeks. A well deserved rest!

Today's quote is from Derek Jeter:

"My best vacation is somewhere I could hide, somewhere warm and not a lot of people around."

Workout: Back
Pull-Up Complex: Perform 5 sets of maximum repetitions of each exercise with one minute of rest between each set.
Pull-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Fat Grip Pull-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor, flexor carpi radialis, flexor carpi ulnaris)
Close Grip Pull-Ups
(Primary muscles worked: Latissimus dorsi, middle and lower trapezius, and rhomboids)
Supine Grip Chin-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor, biceps brachii, brachialis)

Have a Great Day!