Bit of a Crazy Day

I woke up at the Gila Cliff Dwellings in New Mexico and drove our NOLS Lightweight Backpacking course back to the NOLS Southwest base so that they could wrap up their course. Made it back in time to quickly eat lunch and then go to the dentist to have an old filling replaced. Debriefed the students and their experience and now have paperwork to read for the instructor debrief tomorrow. A bit of a whacky day.

Today's post has Tuesday's morning circuit training as well as tonight's weight training session.

Tuesday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Bench Hop Over
Barbell Good Morning
AbMat Sit Up
Squat Jump
Calf Raise

Wednesday Evening Weight Training:
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Bench Press, 10 repetitions
EZ Bar Curl, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Incline Parallette Push-Ups, 15 repetitions
Dumbbell Hammer Curls, 10 repetitions with each hand
100m Farmer's Carry

Have a Great Day!!

Rainy Morning and the Workouts of the Day

We all woke up to a cool morning rain. We workout outside as a group so the morning circuit was cancelled today. I hopped on the spin bike for some morning interval training. On top of that, my weight training partner is off doing a drive in southwest Texas so the evening training was a little different as well. Different but quite effective.

Morning Workout:
HIIT Spin Bike, 20 minutes

Evening Workout:
Warm-up:
400m Jog
10 PVC Passthroughs
10 PVC Wrap Arounds
65 AbMat Sit-Ups
Workout: AMRAP 12 minutes
Repetitions 3, 6, 9, 12... And so on
Clean & Jerk with a 135# Barbell (Barbell starts from the floor for each repetition)
Medicine Ball Push-Ups
Cool-Down:
200m Slow walk
Mobility:
Triceps and Shoulder Girdle Stretches

Have a Great Day!!

Rest Day But the 'Skins Made it Feel Like a Cardio Day?!

Rested from working out today and watched a bunch of football. Amazingly, the Redskins were able to comeback and beat the Philadelphia Eagles. It was a game that could have gone either way. They put the ball in Kirk Cousins' hands and he came up big for the victory! The Redskins' defense also had a very good game, especially their defensive front seven.

Have a Great Day!!

Cardio Output Day

I am going to take the next two days off from the weights. Today is a steady state, cardio output day. Tomorrow will be a total day off from exercise day of rest.

Cardio Output:
Rowing Machine, 30 minutes

Have a Great Day!!

Friday Night in America, Another Mass Shooting and the Workouts of the Day

Mass shooting in Oregon. The most disappointing and disturbing thing about America is that we continue to do nothing about these. I honestly gave up after Sandy Hook. Our government is obviously powerless against lobbyists with as much money as the NRA. Embarrassing.

It was a bachelor night in Tucson with my partner gone on an away rotation for medical school. My friend, co-worker and workout partner lifted, ate dinner, drank a beer, had some gelato and watched the "Black List" 'til I couldn't keep my eyes open. "Friday Night in America".

I recently bought a set of CFF "Pit Bull" Monster Grip Cannon Balls. We used them in tonight's workout with some pull-ups and we girth hitched them to some dumbbell handles and used them for some pretty brutal farmer's carries.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Calf Raise
Box Jump or Prisoner Step Ups
GHD
AbMat Sit-Ups
Lateral Lunge

Evening Weight Training:
Cannonball Pull-Ups, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 6-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Atlas Stone lift to 48" Platform, 5
100m Cannonball Farmer's Carry, 3

Have a Great Day!!

Thank You Mike Tomlin and the Daily Workouts

I would personally like to thank Coach Mike Tomlin for giving the Baltimore Ravens hope for the rest of their season. Going for it multiple times on 4th and short with an older, less capable Mike Vick in as your quarterback?!I get it, Scobee was not kicking well tonight but, man,,, they could have put a nail in the Ravens' coffin as a division rival.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Barbell Overhead Press
Push-Ups with Dumbbell Renegade Row
AbMat Sit-Ups
Rotational Wall Ball Toss
Heavy Rope Whips

Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Biceps Curls, 3 sets of 10 repetitions
Incline Parallelette Push-Ups, 5 sets of 15 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Captains of Crush Grip Trainers between each of the above sets

Have a Great Day!!

Workouts Today

We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats

Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions

Have a Great Day!!