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 UCONN Women's Basketball Team won be a mere 29 points over the Oregon State Beavers to go to another NCAA Championship Game. They will be facing the women of the Syracuse Orange. The Huskies are facing a unique problem these days.... besides a loyal following of rabid UCONN fans they are not getting watched by many people. The reason? They are too good. They do not just beat other teams, they DESTROY them. Heading into the tournament they were smoking other teams by an average of 39.7 points per game. Nice problem to have I guess?
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
TRX Row
AbMat Sit-Up
Barbell Good Morning
Weight Training:
Deadlift, 5 set of 1-5 repetitions
Landmine T Bar Row, 5 sets of 4-6 repetitions
Landmine Torso Twist, 5 sets of 10 repetitions
Cannonball Pull-Up, 3 sets of maximum repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions
Have a Great Day!!
Workout:
Warm-up:
Jump Rope, 200 repetitions
TRX Row, 50 repetitions
Metabolic Conditioning Workout: Perform each exercise in order to complete a set. Five sets total for time.
Strict No Kip Pull-Up, 10 repetitions
95lbs. Sumo Deadlift to High Pull, 15 repetitions
AbMat Sit-Up, 20 repetitions
Have a Great Day!!
It is weather like today's that really make me appreciate Tucson. Have to enjoy it and take advantage of it before June hits!! We had a great workout that was pretty intensive... beautiful evening that was nice and warm!
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump rope
TRX Row
AbMat Sit-Up
Weight Training:
Super Set:
Rogue SISU Warhammer Swing, 3 sets of 15 repetitions per side
Tire Flip, 3 sets of 3 repetitions
Super Set:
Kettlebell Swing, 3 sets of 15 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
T-Bar Landmine Row, 5 sets 4-10 repetitions
100m Farmer's Carry, 3
Have a Great Day!!
We are starting to move toward our December break here in Tucson and I have cranked out my Christmas shopping. Tonight I wrap gifts while Rebecca is at a residency interview in Pittsburgh. Then it will be time to make our annual migration back to the east coast. The workouts will continue but it will mostly be maintenance work without a ton of heavy lifting.
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jump Rope
TRX Row
AbMat Sit-Up
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Cannonball Pull-Up, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
Have a Great Day!!
It was another great day here at NOLS Southwest as we get ready for the first batch of students to arrive next week. The vehicles are all getting washed and serviced after a summer in the desert, the facility has gotten a serious scrub down, field rations have been ordered and the equipment room is just about ready for a big day of students getting the gear that they need. This evening all of the in-town staff went and hung out at a local putt-putt golf course then went out to dinner as a team. It was a great evening topped off by some heavy lifting!!
6:30 am Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
TRX Row
Barbell Push Press
Renegade Dumbbell Row
AbMat Sit-up
Medicine Ball Trunk Twist
Heavy Rope Whip
7:00pm Weight Training Session:
Strict Overhead Press from the Rack, 5 sets of 2-5 repetitions
EZ Bar Skull Crushers, 3 sets of 8-10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Have a Great Day!!
