I had a good training day as I get ready to work two NOLS river contracts on the Salmon River for NOLS Teton Valley beginning at the end of June. I will be teaching the skills needed to guide whitewater rafts on back to back contracts on the Main Salmon River. Again, one of the purposes of my training regimen is to continue to be able to function at a high level in the field for the school. So far so good!
Today's quote is from Mark Twain in The Adventures of Huckleberry Finn:
"We said there warn't no home like a raft, after all. Other places do seem cramped and smothery, but a raft don't."
Morning Lifting Routine: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Captains of Crush Grip Trainers
Diamond Push-Ups
Dumbbell Triceps Kickbacks
Overhead Dumbbell Triceps Extensions
Evening Workout:
Warm-Up
TRX Reverse Flies, 3 sets 10-12 repetitions
TRX Skull Crushers, 3 sets 10-12 repetitions
Sandbag Clean to Press, 3 sets 10 repetitions
Heavy Barbell Push Press, 5 sets 10, 6, 4, 2, 1 repetitions
Have a Great Day!
Back to work after waking a bit blurry-eyed from St. Patrick's Day celebrating. Work was a half day long with folks doing just what needed to be done. Later this week we have a lot to do when the Archer School returns from the field. People are taking the time while they can.
There were four folks that came to the Shoulder and Triceps focused WOD:"How Do Leprechauns Do this Crap on the 18th?" It was a tough start but we all finished strong!
Today's quote is from Colin Powell:
"There are no secrets to success. It is the result of preparation, hard work and learning from failure."
Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Diamond Push-Ups
Dumbbell Kickbacks
Overhead Dumbbell Triceps Press
Heavy Barbell Shoulder Shrugs
Barbell Face Breakers
Weighted Keg Push Press
Captains of Crush Grip Trainers
WOD: "How Do Leprechauns Do this Crap on the 18th?" (Each exercise done for one minute to make one set. Three sets total. One minute rest between sets).
Jump Rope
Weighted Sand Bag Overhead Press
Triceps Dips
Lateral Dumbbell Raise
TRX Triceps Face Breakers
Abdominal Crunches
Front Olympic Plate Raise
Diamond Push-Ups
Have a Great Day!
Today was a good heavy leg day with the weights followed by an excellent circuit training called "Grasshopper". I immediately thought of the insect but then remembered how much I loved the old TV show Kung Fu from the 70s and found this photo of Kane and his Master!
Weight Training:
Heavy Dumbbell Squats
Heavy Dumbbell Lunges
Heavy Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Bodyweight Calf Raises
Back Squats with Heavy Chains
WOD: "Grasshopper..." (Each exercise for one minute and fifteen seconds. Three sets with a one minute break between sets).
Dynamic Prisoner Step-ups
Weighted Walking Lunges
Glute/Hamstring Developer
Weighted Step-ups
Crunches
Wall Sits
Bear Hug Sandbag Squats
Have a Great Day!
Got together with a few buddies today after lifting to do a great circuit workout!
WOD: "Ain't Nothing But a Thing, Chicken Wing!" (I seem to be thinking about chicken a lot?)
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raises
Alternating Front Dumbbell Raise
Weighted Diamond Push-ups
Overhead Dumbbell Triceps Press
Dumbbell Kickbacks
Heavy Barbell Shoulder Shrugs
Barbell Push Press
Triceps Face Breakers
Circuit Workout (Each exercise done for one minute. Three sets. One minute rest between sets).
Lateral Dumbbell Raise
Triceps Dips
Suspension Strap Reverse Flies
Sandbag Shoulder Press
Crunches
Heavy Bag Work
Heavy Rope Whips
