Sprints and Obstacles

For the short term, I preparing for the Spartan Beast, October 21 near Atlanta, GA. I'm trying to increase running endurance to be able to strongly handle hills over the miles. I'm also trying to build lifting and gripping strength to be able to negotiate obstacles while my heart rate is 180+ and palms are sweaty.

For long term planning, I'm training to compete in Tough Mudder X in Atlanta, GA 2018

5 x 5 pull ups with leg lifts

Run 2.5 miles as follows:

200 m sprint

5 burpees and rest for time it took to run 200 m

400 m sprint

5 burpees and rest for time it took to run 400 m

600 m sprint

5 burpees and rest for time it took to run 600 m

800 m spring

5 burpees and rest for time it took to run 800 m

Repeat the run in reverse order. Be sure to work in some hills if possible. My course had 350 ft of eleveation

Then do the following 2 x:

3 x Hex bar squats or alternative, stand on elevated surface (I use a cinder block) and reach down to grasp 2 x 5 gallon water cans (total of 90#) Farmer carry water cans for 225 meters

10 x push press with sandbag (ground to overhead)

Run up the Wall

Last year at the Spartan Race Super in Atlanta, I met my match a the 8 foot wall. I was not expecting to miss the wall; I never had before. I know all I have to do is reach the top and I can scramble right over like the scrappy dude that I am.

However, each attempt at jumping to reach the top left me frustrated. My hands could not get a good hold. The top was slippery and I could only grasp with my fingers which is usually good enough. Not that day; I did 30 burpees and moved on. I hate doing burpees and expending so much energy on non to little energy obstacles like wall climbs and especially the spear throw. 

I'm facing the same issues next weekend in Atlanta. This time I went to Youtube to check out some parcour videos. I think I'm going to make it this time.

Block Party at 4 miles

I enjoy running around my block. It's a mile around, has hills, and I have a growing obstacle course in my back yard. I usually do a few obstacles in the yard, run, and repeat. Today I am focusing on heavy lifting and sprints.

Build your own yoke...see below I made a yoke out of a 4 x 4 post, straps, and 2 x 5 gallon water cans. I also incorporated my sand bag.

Walk .1 mile with yoke.
Run 1 mile

5 push presses with #70 sand bag
Sprint 200 m rest for duration of 200 m sprint.
Sprint 400 m, rest for duration of 400 m sprint
Sprint 600 m, rest for duration of 600 m sprint
Sprint 800 m, rest for duration of 800 m sprint

5 push presses with 70# sand bag
Sprint 800 m, rest for duration of 800 m sprint
Sprint 600 m, rest for duration of 600 m sprint
Sprint 400 m, rest for duration of 400 m sprint
Sprint 200 m rest for duration of 200 m sprint

5 push presses with 70# sand bag

Build a yoke: 2 water cans and two straps

Sandbags are awesome