Run in Mud Obstacle Race Training-12/22/14

The full body workout today. The goal is 100 pull ups, 200 push ups and 300 air squats with a 3.1 mile run. Here's how I executed it:

Cool down:

Stretch

Rotate

Main set:

15 dips

10 desk push ups

15 dips

10 desk push ups

15 dips

10 desk push ups

20 push ups

20 air squats

20 push ups

20 air squats

20 push ups

15 air squats

20 push ups

15 air squats

25 push ups

15 air squats

30 push ups

15 air squats

20 push ups       

15 air squats

15 push ups

15 air squats

20 air squats

10 pull ups

10 air squats

10 pull ups

10 air squats

10 pull ups

20 air squats

10 pull ups

10 air squats

10 pull ups

10 air squats

Run 1 mile

5 pull ups

10 air squats

5 pull ups

10 air squats

5 pull ups

10 air squats

5 pull ups

10 air squats

10 pull ups

10 air squats

5 pull ups

10 air squats

5 pull ups

10 air squats

5 pull ups

10 air squats

5 pull ups

10 air squats

Run 2.1 miles

Cool down:

Stretch

Rotate

Talked to American Ninja Warrior Producer

A producer from American Ninja Warrior called me. They couldn't download my video. She talked me through another process to submit the video and now all is good. We are on track and will hopefully be chosen to audition.

Run in Mud Obstacle Race Training-12/18/14

Find a route that has workout stations. I like the quarter mile track on Redstone Arsenal, Alabama. Run 6.2 miles with obstacles in a track or similar area with obstacles or a playground. Warm up with a 1/2 mile, then hit the workout stations. Mine had 4 chin up, 4 monkey bars (ring, incline and traditional, climbing obstacle, sit up, tire flip, rope climb, balance, parallel bars, tire run, and 4 foot wall.

I did each obstacle 4 times. That's 36 pull ups with leg lifts, 16 lengths of various monkey bars, and etc.

I ran a lap and then performed each obstacle twice. I ran the course twice over a 6.2 mile distance.

Run In Mud Obstacle Race Training-12/17/14

Warm up:
Stretch
Rotate
Walk 1 mile

Main set:
Run 4.24 miles
Work out on monkey bars for 1 minute

Cool down:
Walk

Run in Mud Obstacle Race Training-12/16/14

Enjoying the slow Christmas pace? Go ahead, after this dedicated year, you deserve a little down time to not only heal, but enjoy the lights and the family.

You might not have time to run, so just exercise while you can and when you can. Oh yea, watch the diet. lol

Walk 3 miles
15 pull ups
20 close hand push ups
15 pull ups
20 close hand push ups
15 pull ups with leg lifts
20 close hand push ups
5 pull ups with leg lifts
20 close hand push ups
50 air squats
20 close hand push ups
50 air squats
50 air squats

Run In Mud Obstacle Race Training-12/15/14

No time to work out intensely. Did a power walk at lunch and a short pull up set after work before going to children's Christmas activities. You might be in the same boat, so work out as you can...

Walk two miles
30 pull ups

Run in Mud Obstacle Race Training-12/12/14

Warm up:
Stretch
Rotate

Main Set
Walk 2 miles
50 pull ups
80 push ups
120 squats

Cool down:
Stretch
Rotate