Spartan Training Day 13 -Aug 12, 2012

One Week to go.
That doesn't mean training stops -for those in the Spartan race that is. But it would be wise to work on keeping your muscles active the next 2 shifts without pushing yourself to the point where you are in pain after the workout.

So there will be two options posted for the next 2 shifts. One for those building towards the Spartan on the 18th, and one for those still looking for a hard workout as they are not competing in a race next weekend.

Spartan's:

Warm up/Pre-hab

Goal:

Walk/speed walk/move as fast as you can pulling a light! load. (probably 2 plates will be adequate)

Travel 50yards. Leave the sled, sprint to your start point, turn and sprint back. Complete 5 point lunge x 2 on each leg. -If the 5 point lunge usually leaves your legs screaming, complete 2 walking lunges per side. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a third station with a Farmer Carry (min of 45llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can alternate between sprinting/5 point lunge as many reps as they can while waiting on their  turn to pull/carry.

Group 1: 3 sets. (rep # in brackets)

Push ups -with med ball under one hand, passing from one hand to the other with each rep (10, then 8, then 6)

Inverted Row (10, 8, 6)

Frogger (20 each time)

Group 2: 3 sets

Step ups with knee drive (6, 8, 6)

Supermans (10 each time)

Dead bug (45 seconds each time)

Group 3: 3 sets

Ham curls on ball (10 each time)

Hammer curls (10, 8, 6)

Weighted crunches (20 each time)

Spend some time stretching, cooling down on a bike, and using the foam roller.

Hydrate well and get out for a run on your days off.

The "I'm better than a Spartan and don't need a competition to prove it" option:

Goal:

Walk/speed walk/move as fast as you can pulling the large load. 

Travel 50yards. Leave the sled, sprint to your start point, turn and sprint back. Complete 5 point lunge x 2 on each leg. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a third station with a Farmer Carry (min of 45llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can alternate between sprinting/5 point lunge as many reps as they can while waiting on their  turn to pull/carry.

Pyramid:

Reps/round: 10, 9, 8, 7, 6 (up the weight if the rep range is not challenging enough)

Box Jumps

Push ups with one med ball under both hands

Ham curls on ball

Pop Squats

Pop Pushups

Manmakers or burpees

Abs/Arms: Cycle through each, complete minimum of 2 cycles.

Frogger x 25

Bicycle Abs x 25

Hanging Abs x 15

Down the rack (6 reps per weight, start high, drop 5 llbs and complete another 6 until you get down to 15llbs)

Hydrate.... stretch...., stretch some more.