Today's training focuses on hills and sprints with a little strength training along the way. The goal is to get an intense 5 mile run and push up hill as hard as possible.
10 push ups
10 air squats
Stretch and rotate muscles
Run 1 mile easy to warm up.
.1 mile bucket carry in a bear hug. (5 gallon bucket from Lowes with a bag of gravel inside. Or 5 gallon water can filled with water.
Walking lunges for 20 feet
From a seated position, use rope to pull yourself up to a standing position x 3
5 hanging knees to chest or toes to bar x 2
From a seated position, use rope to pull yourself up to a standing position x 3
Sled pull x 2 (Using thin rope pull two cinder blocks for 40-50 feet and carry blocks back to start position)
5 hanging shoulder shrugs x 2 (hang from bar or other handholds and pull body up while shrugging shoulders)
Run 1 mile-alternate jogging and faster running between mailboxes
Run 3 miles on hilly terrain. Alternate jogging and sprinting every 1/4 miles. I found a log and carried it .2 miles along the way.
- See more at: http://www.obstaclemaniac.com/jwbenne/activity/4744a69b-2dcb-60eb-ecff-c519a985e96e#sthash.PBz4jEzZ.dpuf
No comments:
Post a Comment