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
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