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!!
Tom Izzo and the Michigan State Spartans brought home the NCAA bracket victory for me with their win over Louisville. As the winner of my pool, I get to be taken out to dinner by the other three folks and it is looking like we will be having sushi! Now, I need the Spartans to run out of gas and lose to Duke to make my bracket hold up. I also would LOVE for Wisconsin to beat Kentucky. Go Badgers!!
Today's quote is from the PBS show on Life in Sparta:
An old man wandering around the Olympic Games looking for a seat was jeered at by the crowd until he reached the seats of the Spartans, whereupon every Spartan younger than him, and some that were older, stood up and offered him their seat. The crowd applauded and the old man turned to them with a sigh, saying "All Greeks know what is right, but only the Spartans do it."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
Push-Up
Trunk Twist
Hammer Curl
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 3-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Renegade Dumbbell Row with Push-Up, 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 10 repetitions per arm
(Primary muscles worked: Biceps brachii)
Wrist Roll-up, Maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
There was a great game between the Fighting Irish of Notre Dame and Kentucky last night. It came down to the last shot and ended with Kentucky pulling off a two point win. The Irish ended the season with an ACC title in their first season in the conference and an appearance in the NCAA Elite Eight. Though I did pick Kentucky to win that game, I would have been happier if the Irish had won.
Today's quote is from Brian Dennehy:
"I come from an Irish Catholic family, and hell-raising is part of the DNA."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total
Side Step Shuttle Run
Dynamic Step-Up
Air Squat
Bicycle Abdominal Crunch
Weight Training:
Back Squats with Heavy Chains, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great Day!!
Rebecca made it to her Spring Break and I have a few days off! Rebecca is headed to L.A. to visit with good friends for the weekend, a well deserved break from school, studying and early morning wake ups. She will get to go to the beach, go to yoga classes and have fun with friends she doesn't see often enough.
Today's quote is from Tracy Chapman:
"I love living in California and being able to go to the beach or go to the woods."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Heavy Rope Whip
TRX Face Breaker
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grippers, 15 repetitions per hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
Just off the road and a ten hour work day... so you are just getting a quick post.
Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Jumping Jack
Trunk Twist
TRX Row
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of 6-8 repetitions
Landmine T-Bar Row, 5 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Have a Great Day!!
I may end up making a couple of posts tomorrow. I am getting up and lifting with my co-worker and buddy who has to take off and do a drive tomorrow to take a course into the field. We will do the following workout early in the morning. In the afternoon I may end up leading another workout with other folks in the evening.... we will see.
Workout: Chest and Biceps
Warm-Up:
Push-Up, 1 set of 20 repetitions
Weight Training: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Axle Bar Curl, 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, Maximum repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
And then there was the afternoon session. Tomorrow I drive to drop our NOLS Southwest Semester group off on the final leg of their journey. Shortly after that I pick up our NOLS Semester on the Borders and take them to their climbing camp. Big day of driving, cleaning and debriefing.
So tomorrow will be a day off and there will be no post. Tonight I worked out with three folks and we had a good lifting session.
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
TRX Biceps Curl
Bicycle Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Super Set: Perform three sets of each exercise.
Axle Bar Curls, 10-12 repetitions
Dumbbell Hammer Curls, 10 repetitions
Between each of the above sets complete a set of Captains of Crush grip trainers.
Now, Really Have a Nice Day!!
Fortunately, this is the last crack of dawn 4am start that we have to make to get Rebecca out the door for her surgical clerkship of medical school. Friday there is an exam and that will mark another rotation under her belt. After that it is on to pediatrics! Leaving the 4am wake-up and move onto to snot noses!
Today's quote is from Ambrose Bierce:
"Dawn: When men of reason go to bed."
I think that there may be five or more people attending this evening's workout so we will do another timed circuit.
Workout: Legs
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Step-Up
Squat Jump
Calf Raise
Box Sprint
Bicycle Abdominal Squat
GHD
Lateral Lunge
Air Squat
Have a Great Day!!
