Spartan Training Day 14 -Aug 14, 2012

4 Days to go.

I highly recommend stretching the hammy's. I hear they can blow at any minute.

As stated before:

"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 this shift. 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 this weekend.

Spartan's:

Warm up/Pre-hab

Spend some time on the roll, if you're not familiar with what that means, see here: Brad has highly recommended this video. He says it helped with his Rainbow Squats. Try not to mock how skinny his legs are, but I personally find it disgusting. 

Ok, seriously, take some time to warm up on your favourite piece of cardio equipment. Take 5-10 minutes of slow warm up, then 15-20 minutes of moderate (6/10) intensity, followed by 5-10 minutes of cool down as you slow the pace until your HR is below 140. 

Stretch, work on tight areas, and we will do some core exercises, continuing to stretch in between when needed.

Core: 3 rounds:

Deadbug x 45seconds

Push ups with arms opening to the sky x 10

Frogger x 25

Wide Knee Abs x 40

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

Pick your favourite cardio/shuttle we've tried the past few weeks

-Spartan shuttle with sled pull, duffle, sprint x 10 min

-Sled pull/sprint for 6min:60sec, 5min:60sec, 3:30, 3:30, 5:60

-Tire flips/sled pull/broad jumps

Or create something new.

Complete the pyramid:

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.