Run in Mud Obstacle Race Training-6/1913

On travel again, so focused on realistic hotel and local area training.

Warm up:

Stretch
Walk down 5 flights of stairs

Main set:
20 jumping jacks
Run 3.5. miles
Walk up 5 flights of stairs
Walk down 5 flights of stairs
Swim laps for 20 minutes
Walk up 5 flights of stairs

50 crunches
30 curls with backpack

Cool down:
stretch

Obstacle Race Training-6/18/13

Hotel workout:

Cool swag 

Our hotel is in a suburban area and has room to run. Hopefully you'll have the same luxury. Just be cautious that traffic may have differing patterns than your hometown. Be safe.

Warm up:
20 push-ups
20 sit-ups
Walk down 5 flights of stairs
Stretch

Main set:
Run between 2 and 3 miles.

Walk up and down 5 flights of stairs
Swim laps for 20 minutes. Concentrate on different muscle groups.
Walk up 5 flights of stairs

50 sit ups
30 flutter kicks
20 bicycles

Plank for 2 minutes
Side plank for 1 minute
Side plank for 1 minute

50 sit ups
30 flutter kicks
20 bicycles

Cool down:
Stretch

Run in Mud Obstacle Race Training-6/16/13

Run 4 miles

6 Pull ups with leg lifts

6 Chin ups with leg lifts

6 Alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-6/15/13

Getting ready for the next mud run.
Get some good motivation swag here

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Swim laps for 20 minutes

tread water for 3 minutes

Walk for 20 minutes

20 elevated push ups

40 crunches

20 elevate push ups

40 crunches

Run in Mud Obstacle Race Training-6/14/13

This is the end of a travel week causing me to alter my training. Just like last Monday, I spent the day in airports. 

If you have time, walk. Don't take escalators, moving walkways or trains, just walk.

Make the walks more challenging by walking fast.

Carry bags instead of wheeling them.

Do bicep curls as you walk.

Hold bags at your side with arms locked. Keep a straight posture to emulate the upright dumbbell carry.

Keep the same position and do side bends, strengthening the obliques.

Walk while carrying carry-on bags in varying positions.

If you make it home in time,

HOw to build your own Chin up bars Find it in
US Army Physical Readiness Training

11 pull ups with leg lifts

11 alternate grip pull ups with leg lifts

11 chin ups with leg lifts

6 pull ups with leg lifts

6 alternate grip pull ups with leg lifts

6 chin ups with leg lifts

20 burpees with push ups

20 burpees with push ups

20 burpees with push ups

20 burpees with push ups

30 body weight squats

20 burpees with push ups

20 body weight squats

Run three miles

Rest

Run In Mud-Obstacle Race Training-6/13/13

Continuing the hotel workout, have a safe run and swim. 

It's nice out, so I'm going to continue with the swim workout.


Warm up:

Walk down 5 flights of stairs
Stretch

Main set:Run between 2 and 3 miles.

Walk up and down 5 flights of stairs

Swim laps for 20 minutes. 

Concentrate on different muscle groups.

Walk up 5 flights of stairs

Cool down:

Stretch

Run in Mud Obstacle Race Training-6/12/13

Hotel workout:

Our hotel is in a suburban area and has room to run. Hopefully you'll have the same luxury. Just be cautious that traffic may have differing patterns than your hometown. Be safe.

Warm up:
20 push-ups
20 sit-ups
Walk down 5 flights of stairs
Stretch

Main set:
Run between 2 and 3 miles.

Walk up and down 5 flights of stairs
Swim laps for 20 minutes. Concentrate on different muscle groups.
Walk up 5 flights of stairs

Cool down:
Stretch