It is amazing to watch Ali's funeral procession as it slowly rolls through neighborhoods of his hometown Louisville, Kentucky.The thing that makes it amazing to me is that many of the thousands of people lining the street never saw Ali throw a single punch! Watching young children chant his name and throw roses on the hearse as it slowly creeps by. This is the impact of this man on our country..... he really was "The Greatest". Black, White, Asian, Latinos.... everyone is out on the street.
Warm-Up: 6 minute, AMRAP
24" Box Jump, 10
Push-Up, 15
PVC Passthrough, 20
AbMat Sit-Up, 25
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Axle Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +50lbs.), 5 sets of maximum repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand between each of the above sets
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift
Have a Great Day!!
I spent the day running around looking at furniture?! Just a quick workout post while I wrap my brain around how much furnishing a house costs?!
Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
Bicycle Crunch, 20 repetitions
Handstand Hold, 30 seconds
Workout: Five rounds for time.
Weighted Dip (Bodyweight+30#), 10 repetitions
Barbell Curl (45#), 15 repetitions
Barbell Front Raise (45#), 10 repetitions
Strict Overhead Press (45#), 20 repetitions
Diamond Push-Up, 20 repetitions
Core Workout: 15 repetitions of each exercise. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Have a Great Day!!
It is that time of year when the bracket comes out and the wagers begin. We have a three way bracket challenge going with the winner being taken to dinner by the two losers. The Witchita State Shockers hooked me up yesterday but the Tulsa Golden Hurricanes let me down today. A lot of basketball left to be played.
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Crunch
Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets 8-10 repetitions
Weighted Dip (Bodyweight +25lbs.), 5 sets of maximum repetitions
Superset: Perform each exercise in order to complete a set. No rest between exercises.
Dumbbell Renegade Row, 15 repetitions
AbMat Sit-Up, 30 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets
Have a Great Day!!
It was a beautiful evening here in Tucson. My regular workout partner is headed into the field for a week, so it was a solo workout. I put on the new wireless headphones and had at it! Great workout.
Workout:
Warm-Up: Perform each exercise in order from one minute each to complete a set. Three sets total. No rest between sets.
Ball Slam
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Weighted Dip, 5 sets if maximum repetitions
Dumbbell Hammer Curl, 3 sets of 4-8 repetitions
Super Set: Perform the next two exercises in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 8-10 repetitions
Hand Release Push-Up, 25 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets.
Have a Great Day!!
We transitioned one of our Southwest Outdoor Educator Courses today from their hiking section to their climbing section. What made this transition so notable was that we did the change over in the town of Tombstone, Arizona about half a block from the OK Corral. While the students were doing laundry and showering, while I was debriefing the hiking instructors... there was a historical re-enactment of Wyatt, Doc and the boys blasting Billy Claiborne, the Clantons and the McLaurys. I have never really debriefed a NOLS course with gunfire in the background?!
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Weighted Dip, maximum repetitions to failure
Reverse Grip Axle Bar Curl, 8-10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Bench Press, 8-10 repetitions
Alternating Dumbbell Hammer Curl, 8-10 repetitions per side
Captains of Crush Grip Trainer, 15 repetitions per hand
Hand Release Push-Up, 3 sets of 30 repetitions
Have a Great Day!!
