Run in Mud Obstacle Race Training-08/23/16

Just a few days until my race and wanted to get in one last vigorous workout before my drastic taper. Where I usually go hard on workouts (20-25 miles per week and daily strength training) I try to taper to 1/2 of the workout. This week I plan on tracking about 8 miles and two days of strength training. By the end of Saturday I'll have an additional 9 miles and obstacles. That would bring my distance up to 17 miles at least. So, with taper and race, I still get a good workout for the week.

Warm up:

400 meter job

10 air squats

Stretch

30 second hand stand against a wall

Main set:

5 sets of the following:

3 hand stand pushups against a wall

3 front squats with weighted barbell

3 weighted pull ups

4 sets of the following:

15 Kettle bell swing

40 foot bear walk

200 meter run

Cash out:

3 sets of the following:

1 minute plank

20 calories on rowing machine

Run in Mud Obstacle Race Training-08/22/16

This Saturday I'll be competing in the Bone Frog Atlanta. I'm excited to see how I will do and hope to qualify for the OCR World Championships. Since last year, I've upped my run distance and incorporated strength training. Most recently, I've joined a gym and added cross fit.

Warm up:

Stretch

Rotate

5 air squats

10 push ups

Run 200 meters

Row 500 meters

Main set:

Fight Gone Bad workout

Do the following set 3 x:1

1 minute wall ball

1 minute Sumo Squat High Pull

1 minute Box Jumps (24")

1 minute Push Jerk

Row for 1 minute (go for max calories)

Run 2 miles

Cool down:

Walk for .3 miles

Run in Mud Obstacle Race Training-08/21/16

Sunday Recovery Workout Walk 1 mile Jump rope for 2 minutes

10 leg lifts x 2

Swim .25 miles

Run in Mud Obstacle Race Training-08/19/16

 Jump rope for 2 minutes Swim .25 miles Walk 1 mile

Run in Mud Obstacle Race Training-08/17/16

Run 5 miles
Jump rope for 3 minutes

Run in Mud Obstacle Race Training-08/18/16

Run 4 miles
20 burpees per mile

Cross fit modification:
Do the following 3x

• 15 sit ups with hips elevated
• 15 kettlebell American swings
• 15 modified wall balls (do all moves but don't release ball)

Run in Mud Obstacle Race Training-8/16/16

Run 4.5 miles

Run in Mud Obstacle Race Training-8/15/16

I travelled on Monday and worked out in a hotel. Because of lack of workspace and low ceiling, I modified my workout to fit. This is my last hard workout week before tapering for the Atlanta Bone Frog event on August 27th.

Warm up:
Jump rope for 1 minute
Stretch and rotate
Walking lunges

Main set:
Do the following 3x:
15 burpees
15 kettle bell American lifts
15 squat jumps with weighted ball (simulate wall ball, but don't release)

Run 4 miles

Run in Mud Obstacle Race Training-08/06/16

Run 3.5 miles

Carry 5 gallon bucket of gravel for .07 miles Farmer carry 2 x 5 gallon water cans for .07 miles Walk .86 miles with heavy backpack

Run in Mud Obstacle Race Training-08/08/16

Early morning

Warm up:

500 meters on rowing machine

5 box jumps

Jump rope for 30 seconds

Run 200 yards with 14 pound medicine ball

Main set for time:

30 air squats

30 sit ups

30 kettlebell swings

30 box jumps

30 burpees

30 wall ball throws

After work:

Run 4 miles

Run in Mud Obstacle Race Training-08/04/16

Warm up:

500 meters on rowing machine

3 x superman holds

3 x reverse superman holds

50 yards kettlebell farmer carries x 2 with kettlebells in each hand

25 yards kettlebell overhead carries x 2 each arm

Main set:

Do the following for time:

1000 meter row

50 squats to overhead

30 pull ups

Run:

4 miles

Run in Mud Obstacle Race Training-08/05/16

Warm up:

500 meter row

Walking lunges

Tail kickers run (feet to tailbone)

High knees run (lift knees high)

Main set:

5 Hanging knee ups x 3

5 Hanging leg raises x 3

Do the following 3 x:

3 x 5 squat cleans with 45# bar

Run 200 yards

Run in Mud Obstacle Race Training-08/03/16

Run 4 Miles

10 pull ups x 3
5 Romanian squats x 2
5 dead lifts x 2

30 push ups
30 push ups
20 push ups
20 push ups

5 hanging leg lifts from pull up bars x 3
5 hanging leg lifts from rock climbing hand hold
5 hanging leg lifts from vertically hanging PVC pipe x 2

Run in Mud Obstacle Race Training-08/02/16

Warm-up
Row 500 m easy. Incorporate fast intervals

Main set:
Do the following 3 times
Sprint 200 yds
10 dead lifts with light weights
10 Russian Kettle Bell swings
10 overhead presses with light weights

Run 3.7 miles

Run in Mud Obstacle Race Training-7/28/16

Run 5 miles

20 pull ups x 5

Run in Mud Obstacle Race Training-7/27/16

10 hanging leg lifts (up to the bar with the toes) x 3

Do the following for time x 3:

Run 1.1 miles

Rope climb

10 box jumps

1 minute hand grip exercise each hand

30 seconds hand grip exercise each hand

20 seconds hand grip exercise each hand

10 seconds hand grip exercise each hand

5 seconds hand grip exercise each hand

Run in Mud Obstacle Race Training-7/26/16

Warm up:

Do the following 4 times jog or use rowing, biking, running or other machine:

30 second easy in place

30 second hard in place

Main set:

1 minute dips as many as possible (AMAP)

1 minute pull ups AMAP

1 minute sit ups AMAP

1 minute push ups AMAP

Run 1/4 mile while carrying 10 - 15 pounds

Do the following 8 times:

Full Air squats for 20 seconds

Rest for 10 seconds

Later in the day:

20 push ups x 4

5 pull ups x 3

Swim for 1/2 mile

Run in Mud Obstacle Race Training-08/01/16

Run 4 miles

20 burpees per mile

Incorporate the following speed drill two times during the run:

3 minutes fast

2 minutes slow

2 minutes fast

2 minutes slow

1 minute fast

1 minute slow

10 push ups x 2

10 deep air squats x 2

10 pull ups x 5