Friday Workouts and the Saturday Team Chipper

Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.

Friday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise

Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions

Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups

Have a Great Day!!

Mini Rescue Mission and the Workouts Today

The evening workout got postponed when we had to do a mini rescue of one of our co-workers this evening. She went on a planned 22 mile run that should have ended at at around 4:30pm. She called after taking a bit of wrong turn and ran 30 miles and was hoping to get a ride home. We hopped in a truck and drove 45 minutes one way up Reddington Pass. Fortunately, we found her just after dark and rolled back to do a quick workout.

Morning Circuit: Perform each exercise for one minute each. 5 sets total. No rest between sets.
Hand Release Push-Up
Sandbag Ground to Overhead
Bicycle SIt-Up
Sumo Deadlift to High Pull

Evening Weight Training Superset: Perform each exercise in order to complete a set. Three sets total.
Bench Press, 10 repetitions
Dumbbell Hammer Curl, 10 repetitions
Wrist Rollup, 4 repetitions

Have a Great Day!!

Quick Post of Daily 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
Renegade Dumbbell Row
TRX Row
Barbell Push Press
AbMat Sit-Up
Dumbbell Side Raise
Front Plate Raise

Evening Weight Training:
Strict Overhead Barbell Press, 5 sets of 10 repetitions
EZ Bar Skullcrushers with Close Grip Press, 5 sets of 10 and 15 repetitions respectively

Have a Great Day!!

My Buddy at the Big House and Friday's Workouts

I have gotten some great texts from my buddy who was working on some structural projects at Wrigley Field this week and then headed to the Michigan vs. Michigan State football game today. He is a huge Michigan fan which is great but I still think the Sparty "Power Breakfast" ESPN commercial is one of my favorites of all time. Though I am a bit torn, in support of my friend I have to say, "GO BLUE!"

Morning Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
KB Goblet Squat
Barbell Good Mornings
AbMat Sit-Ups
Overhead Plate Lunges
Box Jump
Calf Raise

Evening Weight Training:
Back Squat, 5 sets of 10 repetitions
Stiff Leg Deadlifts, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No Rest between exercises.
50m Weighted Sled Drag
25m Weighted Sled Push
AbMat Sit-ups, 50 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!!

Democrats are Nice People and the Daily Workouts

The first Democratic Presidential Debate revealed one big difference from the Republicans: They aren't a bunch of hateful crazy people. They were polite, they did not insult women, immigrants or people of different religions. Whether you agree with their politics or not, they were very nice and addressed the issues instead of bashing each other. It was pretty refreshing.

Morning Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Overhead Plate Lunge
GHD
Prisoner 20" Box Step Up
AbMat Sit-Ups
Air Squats
Calf Raises

Evening Weight Training:
Wide Grip Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Redskins: Competitive But Still Losing. Workouts of the Day

It seems like other teams have figured out how to beat the Redskins: Load up the box and stop the run. Force Kirk Cousins to beat you. Depending on which Cousins shows up will determine the outcome of the game. Pick 6 in overtime..... Bad Cousins.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Dumbbell Side Raise
KB Swing
Rotational Wall Ball Toss
Heavy Rope Whip

Evening Weight Training:
Dumbbell Chest Press, 5 sets of 4-10 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Weighted Dip (Bodyweight +35 lbs.), 3 sets of maximum repetitions
Concentration Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, one set of 15 repetitions after each of the above sets

Have a Great Day!!

Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!

Bit of a Crazy Day

I woke up at the Gila Cliff Dwellings in New Mexico and drove our NOLS Lightweight Backpacking course back to the NOLS Southwest base so that they could wrap up their course. Made it back in time to quickly eat lunch and then go to the dentist to have an old filling replaced. Debriefed the students and their experience and now have paperwork to read for the instructor debrief tomorrow. A bit of a whacky day.

Today's post has Tuesday's morning circuit training as well as tonight's weight training session.

Tuesday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Bench Hop Over
Barbell Good Morning
AbMat Sit Up
Squat Jump
Calf Raise

Wednesday Evening Weight Training:
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Bench Press, 10 repetitions
EZ Bar Curl, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Incline Parallette Push-Ups, 15 repetitions
Dumbbell Hammer Curls, 10 repetitions with each hand
100m Farmer's Carry

Have a Great Day!!

Workouts Today

We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats

Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions

Have a Great Day!!

Papelbon = Idiot and the Workouts of the Day!

Jonathan Papelbon just cost himself millions of dollars of future earnings. There is being a hot head and someone that your teammates don't like.... and then there is attacking the franchise player on your team on television?! Bryce Harper's response: "I will just play out these last six days and then I won't have to worry about it..." Translation: "Don't let the door hit you in the ass on the way out, Papelbon."

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Mornings
Calf Raises
Jump Squats
Lateral Lunges
Alternating Bench Hop Over
AbMat Sit-ups 

Evening Weight Training:
Weighted Pullups +25 lbs., 5 sets of maximum repetitions
Superset: Three sets of the following two exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
100m Farmers Carry, 3

Have a Great Day!!

Quick Wednesday Post

The Wednesday morning workout was all that we got in today. Tomorrow the NOLS Lightweight Backpacking Course kicks off so we are making tomorrow the rest day. We really won't get to the workout again until Friday evening when we will lift for the legs.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
GHD
Squat Jumps
AbMat Sit-Ups
Barbell Weighted Step-Ups
Alternating Lateral Lunges
Calf Raises

Have a Great Day!!

Pretty Slammed.... Quick Posts from Wednesday and Thursday Workouts

We have been awful busy working to get two NOLS Fall Semesters in the Southwest out the door tomorrow. I am a bit tired but I wanted to post the workouts from the last two days.

Wednesday Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Prisoner Lunges
Calf Raises
Barbell Good Mornings
Box Jumps
Overhead Squats with Plate
GHD
AbMat Sit-Ups

Wednesday Evening Weight Training:
Back Squats, 5 sets of 5 reps
50m Weighted Sled Drag, 3
25m Weighted Sled Push, 3 
Weighted GHD Bodyweight +10 lbs., 3 sets of 10 reps
Standing Weighted Calf Raise, 3 sets of 10-15 reps

Thursday Morning Circuit: We had a record nine people show up for the workout!
Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Barbell Push Press
AbMat Sit-Ups
Farmer's Carry
Hand Release Push-Ups
Front Plate Raise
Rotating Wall Ball Toss
DB Side Raise

Thursday Evening Weight Training:
Bench Press, 5x5 
Reverse Grip Axle Bar Curls, 5 sets of 10 reps
Super set:
Weighted Dips Bodyweight +50 lbs., 5x5
Captains of Crush Grip Trainers, 5 sets of 15 reps

Have a Great Day!!

Viva l'Italia and Friday and Saturday's Workouts

Serena Williams' bid for the "Calendar Slam" was dashed by the unranked Roberta Vinci of Italy. The second ranked Simona Halep was also beaten by Italian Flavia Pennetta in the semis making it an all Italian Women's Final. Apparently the Prime Minister of Italy is flying in just for the occasion. Time for Serena to hit the reset button and give it another go next year.

Friday's Workouts:
Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump rope
Barbell Push Press
Sumo Deadlift High Pull
AbMat Sit-Ups
Side Dumbbell Raise
Hand Release Push Ups
Front Plate Raise

Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Curls, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Super Set:
Weighted Dips (Bodyweight +35 lbs.), 5 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 5 sets of 15 repetitions

Saturday's Metabolic Workout:
"Helen on the Water"
3 Rounds For Time:
Row, 400 meters
Kettlebell Swings, 21 repetitions
Pull-Ups, 12 repetitions

Have a Great Day!!

Morning Circuit and Evening Chest, Biceps and Forearm Split!

Great workout day but it was a long one. I have the energy to finish this post and that is about it.

6:30am Circuit Training:
Perform each exercise for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Overhead Press
Dumbbell Side Raise
Front Plate Raise
V-Sit with Medicine Ball Torso Rotation
Hand Release Push-ups

5:30pm Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
EZ Bar Biceps Curls, 3 sets 8-10 repetitions
Weighted Dips (Bodyweight +35lbs.), 3 sets of maximum repetitions
Wrist Roll-ups, 3 sets of maximum repetitions
Heavy Dumbbell Incline Chest Press, 3 sets of 5 repetitions
Super Set:
Dumbbell Flies, 3 sets of 8-10 repetitions
Captains of Crush Grippers, 3 sets of 15 repetitions
AbMat Sit-ups, 3 sets of 25 repetitions

Have a Great Day!!

Final Four Still Intact and a Shoulder and Triceps Circuit

Sparty and Izzo are working well for me at this point. After knocking off Virginia they seem to have a very good chance of making it to the Final Four in the East. Hard to see anyone but Kentucky coming out of the Midwest. The West seems to be coming down to Wildcats versus Badgers. The South looks like Duke versus Gonzaga. But, the games have to be played!

We will have a bunch of people showing up to workout this evening so we are going to do a group circuit training.

Workout: Shoulder and Triceps.
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Diamond Push-Up
Dumbbell Side Raise
TRX Skull Crusher
Heavy Rope Whip
Front Plate Raise
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Sand Bag Push Press

Have a Great Day!!

MLK, a Great Group of Students and a Shoulder and Triceps Circuit

Our 14 students on the NOLS Spring Semester in the Southwest have arrived and they seem to be a group of fine young people. They rolled in, got oriented to their 80-day course and began their Wilderness First-Aid Certification. They seem excited to be here and very inquisitive.

Today is the day that we honor the life of Martin Luther King, Jr. In a world where there is a lot of violence and anger, recognizing one who sought justice through non-violent means seems like a lesson that needs to be emphasized again and again and not forgotten. Some day we may actually live up to MLK's dream.

It was a later night for me at work so four of us did a 30-minute circuit training for shoulders and triceps.

Today's quote is from Martin Luther King, Jr.:

"The time is always right to do what is right."

Workout: Shoulders and Triceps
Circuit Training: Perform each exercise for one minute in order to complete a set. Three sets total with 15 seconds between each exercise and one minute rest between sets.
Heavy Rope Whip
Barbell Push Press
Dumbbell Side Raise
Front Plate Raise
Axle Bar Skull Crusher
Diamond Triceps Push-Up
Abdominal Crunches

Have a Great Day!!

Busy Day and a Quick Post

It was a very busy day here at NOLS Southwest with the facility humming in preparation of our first courses heading out into the field. We also had a pot luck dinner to greet all of the instructor teams that were coming to work so we had a limited amount of time to get a workout in. I chose to do what turned out to be a pretty brutal circuit workout that I am going to name "Tri to Shoulder the Burden". A quick post and then I am getting my ass to bed!

Workout: Shoulders and Triceps
Circuit: "Tri to Shoulder the Burden" Perform each exercise in order for one minute to complete a set. Three sets total. There is 15 seconds between exercises to move to the next station and a one minute break between sets.
Jump Rope
Dumbbell Side Raise
Diamond Triceps Push-Up
Front Plate Raise
Overhead Dumbbell Triceps Extension
Heavy Rope Whip
Barbell Skull Crusher
Barbell Push Press

Have a Great Day!!

A Quick Note on a Quick Back Circuit

Today I had a lot of work meetings that ate up a good portion of my day. This evening dinner was out with everyone from work. We did manage to sneak in a good circuit training after work, but before dinner!

Evening Circuit Training: Perform each exercise in order for one minute and 15 seconds to complete a set. Three sets totals. One minute rest between sets.
Jump Rope
Pull-Ups
Good Mornings with a Barbell
Landmine Rows
Plank
Abdominal Crunches
Kettlebell Upright Rows

Have a Great Day!!

Chest and Biceps

There was a great showing this morning at the circuit training with five people showing up for a 6:30am start time. The other wonderful part about the early showing is that I was able to get in a good evening workout on my own. I enjoy occasionally working out on my own: Listening to the music that I like, lifting heavy weights, focusing on the exercises that I really want to do. Tonight was nice.

Today's quote is from Marilyn Monroe:

"I restore myself when I am alone."

Workout: Chest and Biceps
Morning Session:
Circuit Training: Perform each exercise for one minute to complete a set. Three sets total.
Push-Ups
Barbell Curls
Captains of Crush Grippers
Hammer Curls
Dumbbell Flies
Abdominal Crunches
Forearm Wrist Roll-Ups

Evening Session:
Weight Training: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Bench Press, 5 repetitions
Barbell Curls, 8 repetitions
Dips, 15 repetitions

Have a Great Day!