Today we begin the briefing for the next generation of NOLS instructors to come out of NOLS Southwest. It is always exciting to see the new faces of folks arriving to educate our students in the wilderness. The challenge of taking a NOLS Instructor Course lies in the fact that it is a 35-day job interview. The challenge of working a NOLS Instructor Course is making it NOT feel like a 35-day job interview where the participants are competing with each other.
Today's quote is from Simon Sinek:
"Leadership is not about the next election, it's about the next generation."
Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunches
Weight Training: (For those not working the NOLS Instructor Course.... they are in NOLS Mode!)
Pull-Up, 3 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Kettlebell Swing, 3 sets of 10 repetitions
For those NOT working the NOLS Instructor Course:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Sledgehammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
100m Farmer's Carry
Have a Great Day!!
I got back to the training that I was known for last season: A morning lifting regimen and an after work circuit training. It provides a good balance of strength and endurance training. Strength and endurance makes for a well balanced athlete. Two folks lifting in the morning, four people for the evening circuit.
Today's quote comes from Simon Sinek:
"There is no decision we can make that doesn't come with some sort of balance or sacrifice."
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 20 repetitions to the side, front and above the head
TRX Triceps Extensions, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Barbell Shoulder Shrugs, 3 sets of 6-8 repetitions
Barbell Push Press, 3 sets of 1-5 repetitions
Barbell Skull Crushers, 3 sets 6-8 repetitions
Triceps Dips, 3 sets to failure
Evening Circuit Training: Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Heavy Rope Whips
TRX Triceps Extensions
Front Plate Raise
Overhead Dumbbell Triceps Extensions
Side Dumbbell Raise
Triceps Dips
Abdominal Crunches
Evening Weight Training:
Barbell Push Press, 3 sets of 1-6 repetitions
Have a Great Day!
