Closing Up Shop, Wrapping Gifts and the Workout of the 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!!

Twenty More NOLS Grads and the Workout of the Day!!

Today twenty newly minted NOLS graduates wrapped up their NOLS Semester in the Southwest! That is twenty more people that are out there that will advocate for Wilderness (with a capital 'W'...) and will always keep places like the Gila Wilderness, the Lower Canyons of the Rio Grande, Cochise Stronghold and the Galiuro Wilderness close to their hearts.

Warm-up:
Superset: Perform each exercise in order to complete a set. 5 sets total. No rest between each set.
Jumping Jack, 1 minute
Hand Release Push-Up, 1 minute

Weight Training:
Bench Press, 5 sets of 5-10 repetitions 
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions 
Dumbbell Fly, 3 sets of 10 repetitions 
Alternating Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions with each hand between each of the above sets.

Have a Great Day!!

Quick Leg Post!

Just a Leg Workout Post Today!

Warm-up:
Jump Rope, 1 minute
AbMat Sit-Up, 50 repetitions

Weight Training:
Back Squat, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10 repetitions 
Romanian Deadlift, 3 sets of 10 repetitions 
Bodyweight Calf Raise, 3 sets of 50 repetitions

Have a Great Day!!

How bad Are the Browns? The Shoulder Triceps Workout!

The Baltimore Ravens have lost almost every skill player on offense and they are still beating the Cleveland Browns?! There are times as a Redskins fan that I feel sorry for myself.... then I talk to my buddy who is a Browns fan.... and life seems pretty good!

Warm-Up:
Heavy Rope Whip, 5 sets of 1 minute each. One minute rest between sets.

Weight Training:
Strict Overhead Barbell Press, 5 sets of 1-5 repetitions
Triceps Dip, 5 sets of 20 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Tricep Extension,  3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 8-10 repetitions

Have a Great Day!!

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!

Quick Saturday Workout Post

Just a quick listing of today's workout:

Warm-Up:
Jumping Jack, 50 repetitions 
Hand Release Push-Up, 20 repetitions 
AbMat Sit-Up, 75 repetitions 

Weight Training Circuit: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions 
EZ Bar Curl, 10 repetitions 
Rotational Wall Ball Toss, 15 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per side

Have a Great Day!!

Pretty Lousy Showing by the NFC East on Thanksgiving and the Workout of the Day

I am never psyched to see players get hurt, even in the case of Tony Romo. However, I certainly did not feel bad as both the Eagles and the Cowboys got housed on turkey day! The craziest thing is that the Redskins... as bad as they are.... they will be playing for first place versus the Giants this weekend?! Weird.

Warm-Up:
Jump Rope, 1 minute
AbMat Sit-up, 2 minutes
Wall Ball Toss, 3 minutes

Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 sets
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!