Give it up for The Mountain on Strongman Workout Day!!

In celebration of Hafthor Bjornsson besting his own keg tossing record (Check it out... the thing is like a toy lol) we are doing a strongman based workout today!! "I am a Viking!!"

Warm-Up:
Ball Slams, 5 sets of 1 minute each. One minute rest between sets.
Hanging Knees to Chest, 3 sets of 20 repetitions

Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions

Strongman Circuit: Perform each exercise in order to complete a set. 5 sets total. Two minute rest between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform
50m Weighted Keg Carry
50m Cannonball Farmer's Carry

Have a Great Day!

Papelbon = Idiot and the Workouts of the Day!

Jonathan Papelbon just cost himself millions of dollars of future earnings. There is being a hot head and someone that your teammates don't like.... and then there is attacking the franchise player on your team on television?! Bryce Harper's response: "I will just play out these last six days and then I won't have to worry about it..." Translation: "Don't let the door hit you in the ass on the way out, Papelbon."

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Mornings
Calf Raises
Jump Squats
Lateral Lunges
Alternating Bench Hop Over
AbMat Sit-ups 

Evening Weight Training:
Weighted Pullups +25 lbs., 5 sets of maximum repetitions
Superset: Three sets of the following two exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
100m Farmers Carry, 3

Have a Great Day!!

NOLS Southwest Semester, The Gila Wilderness and the Friday Night Workout

The NOLS Fall Semesters in the Southwest headed out on the first part of their 88-day course:
Backpacking in the Gila Wilderness. It never ceases to amaze me what it takes to get twenty-two 17-19 year olds into the woods?!

Friday Evening Workout: Perform each exercise in order to complete a set. Three sets total. No break between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
AbMat Sit-Ups, 25 repetitions

Have a Great Day!

The Reasons Women Would Not Want To Be on U.S. Currency and Strongman Workout Friday

Do women DESERVE to be represented on the U.S. $10 bill? Of course they do. The only reason I think that they would not want to be is this: Men and money have been the primary causes of so many dumb ass, horrible, deceptive and devious things. When I make a list of the people that piss me off more than anyone else on this planet, there are only very greedy people, very evil people and very greedy evil people. They are all men. We will probably end up with someone very upstanding on the $10 bill like Eleanor Roosevelt and the reality is that it should be someone like Dick Cheney.

Today's quote is from Mahatma Gandhi:

"There is a sufficiency in the world for man's need but not for man's greed."

Workout: Full Body Strongman Workout
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 20 repetitions
GHD, 20 repetitions
AbMat Crunch, 50 repetitions
Weight Training:
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition
Weighted Keg Push Press, 3 sets of 10 repetitions
Super Set: 3 sets total.
   SISU Warhammer Swings, 10 repetitions per side
   Tire Flips, 2 repetitions
100m Farmer's Carry, 3 sets of 1 repetition
50m Weighted Sled Drag, 3 sets of 1 repetition
Landmine Torso Twist, 3 sets of 10 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition

Have a Great Day!!

Crack of Dawn and Back Day

In-patient pediatrics rotation has us back to 4am wake-ups. Meals are the time that we get to spend together so I get up and we have breakfast together and then after the evening workout we have dinner. I am thankful to whatever it is in my genetics that makes it easy for me to transition to early mornings. The dog on the other hand, he seems to not understand what the hell we are doing up so early?!

Today's quote is from William Arthur Ward:

"Change, like sunshine, can be a friend or a foe, a blessing or a curse, a dawn or a dusk."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jump Rope
Trunk Twist
AbMat Abdominal Crunch
Glute-Hamstring Developer
Weight Training:
Sledge Hammer Swing, 15 repetitions per side
(Primary muscles worked: Rectus abdominis, latissimus dorsi, the lower and middle trapezius, obliques)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae, biceps femoris)
Weighted Pull-Up (Bodyweight +25lbs.), 30 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 30 total repetitions
(Primary muscles worked: Trapezius, deltoids and biceps brachii)
Tire Flip, 3 sets of 5 repeitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)

Have a Great Day!!

Undefeated Does Not Equal Perfect and Strongman Back Day

The bracket remains intact!!

I rode the Spartans as far as I could but I had them losing to Duke... and Duke really blew them out by 20 points?! But, the evening really belonged to Wisconsin who ended the perfect run of the Kentucky Wildcats. 

Many of the Kentucky players did not shake hands with the Wisconsin players that had beaten them. The thing that really stood out to me though was at the post game interview. One of the Harrison twins of Kentucky dropped a racially charged expletive regarding Frank Kaminsky of Wisconsin. It is important to remember that these guys are 18-21 years old, but a display of good sportsmanship when beaten by a better team shows a lot of character. That comment was classless and told me a lot about the person.

Today's quote is from Kareem Abdul-Jabbar:

"A lot of young players don't really know much about the history of the game and a lot of them are missing out on what the game is all about, especially the whole concept of sportsmanship and teamwork."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Step-Up
Trunk Twist
Barbell Good Morning
Landmine Torso Twist
Bicycle Abdominal Crunch
Weight Training:
SISU Warhammer Swing, 5 sets of 15 repetitions per side
Tire Flip, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5
Fat Grip Dumbbell Snatch, 5 sets of 2-5 repetitions
100m Farmer's Carry, 3

Have a Great Day!!

New Instructors Coming In Hot and Back Day!!

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!!

Quick Post After Football... Back Workout!

Who in their right mind throws the ball from the one yard line with under a minute to go when you have Marshawn Lynch in the backfield and the Superbowl is on the line?! Unreal. At least my boss the Patriots fan will be happy after getting to watch the game in person!

Just a quick workout post after a lot of great food and football.

Workout: Back
SISU War Hammer Swing, 3 sets of 15 repetitions per side
Tire Flip, 3 sets of 5 repetitions per side

Super Set:
Landmine Torso Twist, 3 sets of 8-10 repetitions
Abdominal Crunch, 3 sets of 50 repetitions

Weighted Wide Grip Pull-Up, 5 sets of maximum repetitions

Have a Great Day!! Especially if you are a Patriots fan!!

Study Day and Lifting for the Back

Today our household is in study mode. I have it quite easy preparing for a personal trainer certification somewhere down the road in the not so distant future. Rebecca, on the other hand, is studying for a medical school exam that covers her 12-week rotation of internal medicine?! We are both hunkered down with faces in computer screens and flash cards! We both seem to enjoy being students and learning again though!

Today's quote is from Leonardo da Vinci:

"Learning never exhausts the mind."

Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
30" Box Jumps, 10 repetitions
Weight Training:
Morning Session:
Deadlift, 5 sets of 1 repetition to one rep maximum
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Row, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Weighted Pull-Up (Bodyweight +50lbs.), 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session: Strongman Circuit. Perform each exercise in order to complete a set. One minute break between sets. Three sets total.
SISU Warhammer Swing, 15 repetitions per side.
(Primary muscles worked: Rectus abdominis)
Tire Flip, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift on to a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)

Have a Great Day!

Defense Wins Championships, Lifting for the Back and Strongman Afternoon

Watching the Buffalo Bills and the Miami Dolphins play last night was awesome for someone like me that loves defensive football. The score was 6-3 at half time! The only people that may like it more than me are people that love kickers?! The punters and place kickers were having a field day! 

With all of the rules favoring protecting the quarterback and limiting contact with receivers it is great to see two teams with excellent defenses. And for anyone that is confused... Defense does indeed still win championships. One only has to look back to last year's Superbowl to watch Peyton Manning (arguably the best QB ever...) and his number one rated offense get dismantled by the Seahawks defense.

Today's quote is from Dick Butkus:

"I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important- like a league game or something."

Workout: Back
Morning Session:
Warm-Up:
400m Run
Squat Jumps, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 20 repetitions
Weight Training:
Close Grip Pull-Ups, 3 sets of 10 repetitions
(Primary muscles worked: Inferior latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Rows, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoid)
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erectus spinae)

Evening Session:
3 Mile Run
Strongman Circuit: Perform each exercise in order to complete a set. Three sets total. Water break after each set.
SISU Warhammer Swings, 15 repetitions
(Primary muscles worked: Rectus abdominis)
Tire Flips, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift onto a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
50m Farmers Carry (120lbs. per handle)
(Primary muscles worked: Palmaris longus, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

The World Series and Lifting for the Back

I can finally watch baseball. The season is just too long for my attention span. But, now that the World Series has begun and I do not have a horse in the race, I can enjoy the games. The San Francisco Giants beat my team the Washington Nationals and have recently won multiple championships. Add to that that the Kansas City Royals have not been to the World Series in forever and a day! That leads me to pull for the Royals as the underdogs.

Today's quote is from George Brett:

"If a tie is like kissing your sister, losing is like kissing your grandmother with her teeth out."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
TRX Rows
Abdominal Crunches
Weight Training:
Dumbbell Pull-Overs, 3 sets of 10-15 repetitions
Bent Over Dumbbell Rows, 3 sets of 10-15 repetitions
Upright Barbell Rows, 3 sets of 10-15 minutes
Pull-Ups, 3 sets of maximum repetitions

Evening Session: Perform each exercise in order to complete a set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Deadlift, 5 repetitions

Have a Great Day!

Back Day Followed by Shoulders and Triceps

I didn't end up posting yesterday mostly because I forgot and by the time I remembered I was ready to crash for the day. I will post the back day from yesterday this morning and then get to shoulders and triceps this evening.

Today's quote is from F. Scott Fitzgerald:

"There are only the pursued, the pursuing, the busy and the tired."

Workout: Back
Morning Session:
Warm-Up:
Trunk Twists, 20 repetitions
Straight Arm Hangs, 20 repetitions
Barbell Good Mornings, 20 repetitions
Weight Training:
Dumbbell Bent-Over Row, 3 sets of 6-8 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Weighted Pull-Ups, 3 sets of 5-8 repetitions
Deadlift, 5 sets of 1-2 repetitions

Evening Session:
Circuit Training: Perform each exercise in order to complete a set. Three sets total.
SISU War Hammer Swings, 10 swings per side
Tire Flips, 5 repetitions
50m 110lb. Weighted Sled Row
100lb. Weighted Keg Load onto a 48" Platform, 5 repetitions

Have a Great Day!

Back Day: Weight Training, Functional Strength and Odd Objects

Today was our last free weekend before our NOLS Semester starts on Monday. It will be really exciting to meet the students who will spend the next three months all over the wilderness in Arizona, New Mexico and Texas.

Today everyone slept in a bit and we met at 7:30am for a morning lifting session. Five participants showed up which is the best showing yet this season! We mixed in some traditional weight training, bodyweight exercises and a bit of strongman stuff. The evening schedule is all functional and odd object training.

Today's quote is the oath taken by AmeriCorps members as they enter their service. It is the 20th anniversary of AmeriCorps!

"I will get things done for America, to make our people safer, smarter and healthier.
I will bring Americans together to strengthen our communities.
Faced with apathy, I will take action.
Faced with conflict, I will seek common ground.
Faced with adversity, I will persevere.
I will carry this commitment with me this year and beyond.
I am an AmeriCorps member and I am getting things done."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twists with Barbell
Straight Arm Hangs
Good Mornings with Barbell
Abdominal Crunches
Weight Training:
Pull-Ups, 3 sets to failure
Land Mine Rows, 3 sets of 5-10 repetitions
5m Rope Climbs, 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
25m Farmer's Carry, 6 repetitions
Evening Circuit Session: Perform each exercise in order to complete one set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform, 1 repetition
Log Toss for Distance, 3 repetitions

Have a Great Day!

The Real Life Thor and "The Mountain" Workout

Well, there you have it. Hafthor Bjornsson (a.k.a. Gregor "The Mountain" Clegane from Game of Thrones) just won the title as Europe's Strongest Man. As promised I said that after celebrating my favorite Game of Thrones character, "The Hound" with a workout that I would some day name a workout after his big brother "The Mountain". Today is that day!

Today's quote is by Doran Martell:

"If ever a man deserved to die screaming it was Gregor Clegane."

Workout: "The Mountain"
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Good Mornings, 3 sets of 15 repetitions

Weight Training: Back
SISU Warhammer Swings, 3 sets of 15 repetitions per side
Heavy Dumbbell Pullovers, 3 sets of 6-8 repetitions
Tire Flips, 3 sets of 5 repetitions
Dumbbell Bent Over Rows, 3 sets of 6-8 repetitions
Close Grip Landmine Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups Bodyweight +50lb., 3 sets of 5 repetitions
Heavy Atlas Stone Lift onto a 48-inch Platform, 3 sets of 1 repetition
Deadlift, 5 sets of one repetition ending at maximum weight

Have a Great Day!

Heavy Back Day and a Recipe to Die For!!

My partner Rebecca and I are kind of all over the place these days with me working for NOLS while she is in her third year of medical school. We do however try very hard to get up each morning to have breakfast together and then make dinner in the evening. Sometimes meals are more elaborate than others. Tonight we are having Roast Trout with Bacon and Herbs, brown rice and steamed broccoli.

Today's quote is from Jim Gaffigan:

"You wanna hear how good bacon is? To improve other food they wrap it in bacon. If it wasn't for bacon, we wouldn't even know what a water chestnut is. 'Thank you bacon. Sincerely Water Chestnut the Third.'"

Weight Training: Back

Warm-Up: Perform each exercise in order to complete one set. Three sets total.

SISU Warhammer Swings, 10 repetitions per side

Tire Flip, one repetition

Overhead Backward 40lb. Sand Bag Toss, one repetition

5m Rope Climb, one repetition

Weightlifting: Three sets of 6-8 repetitions unless otherwise stated.

Dumbbell Pullovers

One Armed Bent Over Dumbbell Row

Upright Barbell Row

TRX Rows, 3 sets 20 repetitions each

Post Landmine Row

Weighted Pull-Ups Bodyweight +35lb.

Deadlift, 3 sets of 1 repetition ending at 1.4 times bodyweight

Have a Great Day!

Back Day and Tire Flipping 101

I have had a lot of folks ask me about tire flipping. I have also had quite a few folks do our circuit workouts here and have provided them with instruction on good tire flipping form. There have also been folks down in our workout area lifting when I arrive back from work and I watch them using horrible form and have to go over to chat with them before they strain a bicep or blow out their back.

Why flip tires? Tires are free. Big industrial tires cost nearly $150 to recycle, so companies are excited when you show up with a truck for a tire. They have always provided a forklift operator to give me a hand here in Tucson. Tires are damn near indestructible. We store ours outside and they are quite all right no matter what the weather. Finally, you can get tires in a variety of sizes. We have three different sizes which we call small, medium and big... or SFT, MFT, BFT.

So now to the dirty business of flipping this beast. And unless you store these things inside and clean them on a regular basis it will be a dirty exercise. I would recommend wearing clothes that you just don't care about.

So first, get a wide stance and bend at the waist. See the picture to the right. You will see that I have a wide grasp on the tire. Wider than shoulder width. I then lean in and the top edge of the tire is pressed against each of my arms between the shoulder and bicep. The spine remains flat and neutral. This cannot be emphasized enough because this thing is heavy.


Once I have a good grasp on the tire and a neutral spine, I rest my chin on the tire and hop my feet and hips backwards about 10-12 inches. I am now in the position to flip the tire.








This next part is very, very important. DO NOT LIFT THE TIRE UP! The motion is not lifting up. The motion is driving forward and upwards with your legs while holding onto the tire. You are NOT lifting with the back and arms. In this manner it is more like an upward hack squat motion than a deadift.




Once the tire has been raised to about a 45 degree angle (again by driving with your LEGS forward and upwards...) you need to quickly switch from an underhand grip to an overhand press position. You do not want to hang out in this position for long...







This is the fun part. While continuing to push the tire forward and upwards with hands in a press position, drive a knee upwards into the tire explosively! This will get the tire up from that 45 degree angle to the full upright position.










Finally, the tire is standing upright and you need to only push it over with one powerful shove. The loud THUMP of the tire crashing over is one of the more satisfying noises from a workout! If you have have lots of room, simply rinse and repeat to the desired amount of repetitions. If you have limited space, walk around to the other side and flip it back the way it just came from.

Enough typing for one day. We will skip the quote of the day today.

Morning Lifting Routine: Back
Dumbbell Pullover
One Armed Bent Over Dumbbell Row
Upright Barbell Row
TRX Row
Close Grip Pull-Ups

Evening Routine:
Warm-Up: TRX Rows, 20 repetitions
Circuit Training: Do each exercise in order to complete one set. Three sets total with a water break after each set. It is hot here ya' know.
SISU Hammer Swings, 10 repetitions per side.
Tire Flips, 5 repetitions
Atlas Stone Lifts to 48" Platform, 5 repetitions
Hanging Toes to Bar, 5 repetitions (This is a new exercise for me. I like it a lot!)

After the circuit:
Abdominal Crunches, 100 repetitions

Have a Great Day!

Down and Dirty Back Day and Weimaraners!

It was a mild 102 degrees here in Tucson! Our friend came over with her baby to hang out and I spent the day keeping her Weimaraner named Autumn occupied. Autumn is an athlete and almost impossible to wear out. We spent a good part of the afternoon playing fetch and swimming. It was a whole lot of fun and got us both outside even in the heat. Autumn has a tendency to fetch a tennis ball and drop it into the earth mover tire that we flip. It is hilarious because she knows that we have to throw her ball if we want to keep using the tire. 

Today's quote is from Emily Dickinson:

"Dogs are better than humans because they know but do not tell."

Morning Lifting Session: Back
Dumbbell Pullover
One Armed Bent-Over Dumbbell Row
Standing Upright Barbell Row
TRX Row
Wide Grip Pull-Ups

Evening WOD: Do each exercise in order to complete on set. Three sets total, no rest.
28 lb. Rogue SISU War Hammer Swings- 20 repetitions, 10 per side
Tire Flips- 5 repetitions
Pull-Ups- Maximum repetitions

Have a Great Day!

Lifting for the back and the WOD: The Hound

It is true. I named today's WOD after my favorite "Game of Thrones" character: "The Hound". Rough around the edges, mostly harsh but genuine through and through. Pretty tough son of a bitch. Seems like a good description of today's WOD warm-up. I will make sure though that the WOD named "The Mountain" is much worse! 

Today's quote is from The Hound responding to Arya Stark:

Arya: "You're fine murdering little boys but thieving is beneath you?"
The Hound: "Man's got to have a code."

Morning Weight Lifting: Back
Heavy Dumbbell Pullover
Heavy Dumbbell One Armed Bent Over Row
Standing Barbell Row
TRX Row
Pull-Ups
Captains of Crush Grip Trainers

Warm-Up WOD: "The Hound"(Each exercise done in order to make up one set. Three sets total.)
SISU Warhammer Swings, 10 repetitions per side
Tire Flip, 1 repetition
Kettlebell Swings, 15 repetitions
5 meter Rope Climb, 1 repetitions

Evening Weight Training:
Heavy Landmine Rows
Heavy Deadlift
Heavy Weighted Pull-Ups

Have a Great Day!

Yurts, Vehicles and Trailers

The wrap up of the NOLS Southwest base continued today. Taking down a couple of yurts that are on their way to NOLS Teton Valley in Driggs, Idaho, moving vehicles to summer storage and getting the trailers secured. On top of that we continued to wrap all of our program items (i.e. mailed our satellite phones to NOLS Alaska for the summer). We all worked hard today and we will do some more tomorrow! Then at some point, we will wave goodbye to most of our staff for the summer.

Today's quote is from Trey Parker:

"Saying goodbye doesn't mean anything. It's the time we spent together that matters, not how we left it."

Weightlifting Session: Back
Dumbbell Pullover
Fat Grip Heavy Dumbbell One Handed Bent Over Row
Upright Barbell Row
Weighted Pull-Ups
Tire Flips- 5 repetitions
Heavy Landmine Rows
Deadlift
One set of Maximum Pull-Ups

Have a Great Day!

Back to the Back and The WOD: "Suckfest"

It is a good thing that this workout day came after a full rest day. We implemented a lot of the old favorites in the circuit and then added one new element: The Close Grip Weighted Sled Row.

The motion was essentially that of a seated close grip cable row  (video from Bodybuilding.com.... an amazing resource!) but instead of sitting, the pull is initiated from a standing squat position. Instead of pulling a stack of weights up in a pulley system, we were pulling a weighted Dog Sled along a measured concrete floor. The key to the success was to plant ones feet and pull with a classic close grip row motion. Only after the sled had stopped moving did you walk back until the line was tight and then repeat the pulling motion. This was brutal at the end of each circuit set so we called it: "Suckfest".

Today's quote is from George Carlin:

"The status quo sucks."

Morning Lifting Routine: Back
Dumbbell Pullovers
One Armed Bent-Over Dumbbell Row
Upright Barbell Row
TRX Row
Weighted Close Grip Pull-Ups
Captains of Crush Grip Trainers

Evening Circuit: "Suckfest" (Each exercise done in order to complete one set. Three sets total. Take a break for water as needed.)
SISU Sledgehammer Swings- 10 repetitions per side
Tire Flips- 5 repetitions
Atlas Stone Lift to 48" Platform- 1 repetition
5 meter Rope Climb- 5 repetitions
15 meter Close Grip Weighted Dog Sled Row- 5 repetitions
Pull-Ups- Maximum repetitions to failure.

Have a Great Day!