Caps went down to the Pens in overtime tonight. After the expletives had subsided it was really hard not to think, "Same ol' Caps". We are running out of seasons that Ovechkin will be great to keep getting sent home early from the playoffs.... again. But, hey at least the Nats blew up the Royals!!
Warm up:
Jump Rope, 3 minutes
Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
TRX Row with Supine Grip, 10 repetitions
Barbell Good Morning, 10 repetitions
24" Box Jump, 10 repetitions
Butterfly AbMat Sit-Up, 20 repetitions
Strength Training:
Deadlift, Seven sets of 1-2 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict Wide Grip Pull-Up, 15 repetitions
Dumbbell Pullover, 10 repetitions
Sumo Deadlift to High Pull, 5 repetitions
Cool-Down:
400m Walk
Mobility:
Foam Roller Work
Have a Great Day!!
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!!
