The focus begins to shift now... back towards high anaerobic focus. It is important to remember the importance of modifying how we train to develop different body systems. While it is important to develop strength, the ability to apply your strength under demanding cardiovascular circumstances is equally critical. Following the strength program with focused anaerobic conditioning will address this. If you feel you need more time on the strength program, please let me know, I can help you with continuing on the strength program for a few more weeks.
Are you Spartan Ready?
The training begins now:
Group 1: (complete 5 cycles, do not stop between exercises)
Olympic Bar Pull/Push x 10/side
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10
Wide Lateral Squats with Rainbow x 10
Group 2:(complete 5 cycles, do not stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20
Bonus Round:
If you are still good on time, try the bonus round.
Load the sled. 4 or more plates. You want to be able to move it, but running should be difficult or maybe not possible.
Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. This is one round.
Complete as many rounds as you can in 10 minutes.
If more than one of you are doing this together, one can sprint as many reps as they can while the other pulls, switch each time a pull is complete.
Group 1 Videos:
Group 2 Videos:
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