Quick Post from the Tuesday Workouts

I had the pleasure of working with one of the first NOLS instructor teams headed out to the Gila Wilderness today. The thing that I love most about my job is working with brilliant and energetic instructors that are excited to educate students in the backcountry.

Today's quote is from Nelson Mandela:

"Education is the most powerful weapon which you can use to change the world."

Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles in all Positions
Morning Metabolic Training:
3 rounds for time:
Hand Release Push-Ups, 20 repetitions
Sit-Ups, 30 repetitions
Air Squats, 40 Air Squats
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!!

Shoulders, Triceps and Completing Things You Have Started

Our semester students are in the final week of their time here in the Southwest. They have been learning wilderness first aid, hiking, canoeing and rock climbing since January 19th! One week left of hiking on their own in the Gila Wilderness in New Mexico and then it is back to the "front country" life that they started from.

Today's quote is from Nelson Mandela and it is all about doing something like these students have done:

"It always seems impossible until it is done."

Weight Training: Shoulders and Triceps
Morning Session:
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Diamond Triceps Push-Ups
Overhead Dumbbell Triceps Extensions
Dumbbell Triceps Kickbacks

Evening Session:
Warm-up (Each exercise done for one minute to make one set. Three sets total. No rest between sets)
Diamond Triceps Push-ups
Seated Wall Ball Toss
Heavy Rope Whips
Weight Training:
Heavy Barbell Shoulder Shrugs
Heavy Barbell Push Press
Barbell Skull Crushers

Have a Great Day!