w/u Prowler Sprints x 4
2A) KB/DB 1 Arm Snatch 10, 8, 6, 4, 2
2B) Box Jump 2, 4, 6, 8, 10
3A) Sandbag Push Press 4 x 6
3B) Strict Pull Ups 4 x submax
4A) Kettlebell Swings 3 x 15
4B) Handwalks 3 x max
5A) Heavy Sled (tire) Drags x 3
Run two miles
She says: “That was AWESOME! Thanks Travis and Joe! Video footage of me pushing a sled and dragging a tire is rad…”
Soundtrack: “Demon Speeding” by Rob Zombie.
Gym: Forged Athlete in Omaha, Nebraska
Schedule a morning & evening session. Or workouts at least 4 hours apart. These sessions compliment each other as to rip your upper body up.
Morning: 3 sets of push-ups (max out reps) with 5 min recovery
Evening: 9 sets of chin-ups…same amount of reps each time with 60 seconds recovery in between.
She says: “Working out twice worked out perfectly today…but my arms won’t work tomorrow.”
Okay, push ups are just not my favorite thing ever. But I did 60, 52, then 47.
Chin ups are still a problem, but I am getting so much stronger in my upper body. First three sets I did 3 unassisted. Then I did 20 assisted for the remaining six sets. My sandbag T-Rex is helping me get there!
He says: “I’m recovering well from the long crazy weekend of training. No sense killing myself before Death Race.”
I tried to do Sunday’s workout immediately after 24 hours of hiking over 55 miles with a 40lbs back pack over two Vermont summits (my long run).
Yeah, well….it didn’t work out to well. I just lay face first on floor.
Waking up Monday morning, I only stretched and did all my god damn Spartan work I probably should have been doing Saturday and Sunday when I was wondering the mountains.