Done with Politicians, Gun Violence, and Defending Islam for Now...Have FUN!! Oh and the Workout of the Day!!

After looking at my blog postings for the last few days I have decided to not be so damn heavy. Enough worrying about crazy politicians, religion and guns. It is the holiday season and I am excited to be back east among family, friends and great dogs!! For the remainder of this week at least I will refrain from too many heavy subjects!!

Warm-Up:
Dog Walk, 30 minutes
Turkish Get-Up, 3 minutes continuous

Workout:
For Time:
Air Squat, 80-60-40-20 Repetitions
AbMat Sit-Up, 40-30-20-10 Repetitions
Hand Release Push-Up, 20-15-10-5 Repetitions

Mobility:
Quadriceps and Shoulder Stretches

Have a Great Day!!

Quick Morning Workout Post

We started opening up the NOLS Southwest branch and celebrated a hot day of work with evening beers. Needless to say there was no evening workout so I will just quickly post the morning routine!

Warm-up:
3 minutes continuous Turkish Get Up
10 PVC Passthrough
10 PVC Wraparounds
Strength:
5 sets of strict standing shoulder press, 2-5 repetitions per set
Metabolic Conditioning:
AMRAP 15 minutes:
5 Heavy Dumbbell Snatches per side
5 Burpees
10 Hanging Knees to Chest
Cool-down:
400m walk
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

NOLS Southwest Back in Action

Returned from my weekend vacation back east with friends and returned to the staff of NOLS Southwest rolling in to begin the Fall Season! Some folks were asking about an evening workout so I am going to do a workout solo in the morning and I have set up and evening circuit training. Great to have folks back!!

Morning workout:
Warm-up:
3 minute continuous Turkish Get-Up
10 PVC Wraparounds
10 PVC Passthroughs
1x mod burgener warm up (Clean and Jerk Focus) (45/35)
Strength:
Box Back Squat, 3 Repetitions Every Minute for 10 minutes, 70% of Back Squat
Metabolic Conditioning for Time:
Grace:
30 Clean & Jerks (use a weight that is appropriate for you)
Cool Down:
3 minute row
Mobility:
PVC Shoulder Girdle Mobility Stretch

Evening circuit workout:
Perform each exercise in order for 1:15 to complete a set. Three sets total with a one minute rest between sets.
Jump Rope or Jumping Jacks
Calf Raises
20" Box Jump or Step-Ups
Wall Sit
AbMat Sit-Ups or Abdominal Crunches
Barbell Weighted Good Mornings
Wall Ball Toss

Have a Great Day!!

Nats Win and the Workout of the Day!!

Woo-Hoo!!! The Washington Nationals got out of their slump last night in the thin air of Colorado. They were able to produce 15 runs on a combination of decent hitting, wild pitches and one error by the Rockies. The question is this: Fluke or the beginning of a run?! *Fingers crossed*

Warm-Up:
3 minutes continuous Turkish Get-Up
10 PVC Wraparounds
10 PVC Passthroughs
75 AbMat Sit-Ups
Strength:
Deadlift, 4 sets of 10 repetitions. One set every 3 minutes
Metabolic Conditioning: 5 Rounds for time, Record your time for each distance.
1000m Row
Rest 4 minutes
800m Row
Rest 3 minutes
600m Row
Rest 2 minutes
400m Row
Rest 1 minute
200m Row
Cool-Down:
400m Medicine Ball Run

Have a Great Day!