The Goodbyes Begin and the Workout

The season here at NOLS Southwest does not end until the second week of May but I am already saying goodbye to folks that I may not see again. It is not easy but I am hoping that someday I will see a lot of these folks again. NOLS has a big gravitational pull.... just when you think you have made it out of its orbit.... the school can pull you back in. But, that is a good thing. People come back to the NOLS so often because it is a great place to live and work. Maybe the "goodbyes" are just "See ya' laters"?

Warm-Up: Complete the two exercises in order to complete a set. Two sets total. No rest between exercises.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 3 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Straight Arm Lat Pulldown, 3 sets of 8-10 repetitions
Bent-over Dumbbell Row, 3 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 4-6 repetitions
Super Set: Perform the next two exercises in order to complete a set. Two sets total. No rest between exercises.
Sumo Deadlift to High Pull, 10 repetitions
Hanging Knee to Chest, 20 repetitions

Have a Great Day!!

Who Are All of These Crazy People and the Workout

I went down the river for a couple of weeks and came back to the political primaries. Ignorance is truly bliss. I don't know what exactly I was expecting to come back to, but I can't decide whether I should be impressed that Trump keeps winning or if I should be appalled?! The guy is a megalomaniac who has no serious policies that I have heard. What it does speak to is how tired people are with politics as usual. People are so fed up that they are willing to elect a lunatic with no political platform, who has been paying politicians for decades?! Weird.

Warm-Up:
Turkish Get Up, 3 minutes continuous
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flip, 4 repetitions
Weight Training:
Deadlift, 5 sets 1-4 repetitions
Kettlebell Swing, 3 sets of 15 repetitions
Fat Grip Dumbbell Snatch, 5 sets of 1-3 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict, No Kip Wide Grip Pull-Up, maximum repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

The Old Man vs. The Joker Will Wait and a Back Workout

Federer versus Djokovic are in a rain delay at Wimbledon. I will have to write about the match tomorrow, but I am pulling for the "Old Man" to beat the "Joker". 

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
SISU Hammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Weighted Pull-Up (Bodyweight +50 lbs.), 5 sets of maximum repetitions
Wall Ball Rotational Throw, 3 sets of 20 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
Landmine T-Bar Row, 3 sets of 6-8 repetitions
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions

Have a Great Day!!