Working my way towards Spartan Elite status.
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Working my way towards Spartan Elite status.
Monday 6/20
4am:
Training Mask on 9000 ft.
1 mile run 10 min
180# Front Squat 5x5
130# Front Squat 5x5
80# Leg Curls 10x10
100# Leg Extensions 10x10
7pm:
Training Mask on 9000 ft.
5 "Quarters"
1 Quarter consists of 1/4 mile sprint, 30 burpees, 1/4 mile sprint
Hell yes to this.
What actually qualifies as Spartan Elite? Finish the race in under a set amount of time?
I've got 14 Tough Mudders under my belt (planning on running World's in November), and I've considered doing a Spartan, so it's good to see another OCR fanatic around here.
You're both nuts.
But its good to see people stepping out of the box and using BB / PL training to obtain other goals, very cool.
Go get it fellas!
Awesome! I'm a medal whore, so that's the only thing that's kept me from doing a mudder.. and all of my money has been going to Spartan.
Anyone can sign up for the Elite heat. I just haven't yet. I've done 6 Spartan races so far. I've got 2 more that are already booked for this year. Oh, and 5 of the 6 were all this year. My first was last October.
My race times are progressively getting better, and I was only about 20 minutes away from the Elite times at this past race, but there are a lot of narrow paths that limit your ability to pass people. So I'm thinking that I'm ready to jump to Elite heats, as these small passages won't be a problem if everyone is hauling butt.
I'm going to finish the year out in Open Class and bump up to Elite heats next year. The goal is to compete in Elite with an actual chance at the podium.
I've got a Beast (13+ miles) in Breckenridge, CO in August and another Beast in Dallas, TX in October. Just did Dallas Stadium Sprint (4+ miles) this past weekend.
Good to see a fellow OCR addict!
Tuesday 6/21
4am:
Training Mask on @9000 Ft.
1 Mile Run - 8 minutes
Flat Bench 180# 10x1 then 130# 10x9 (reps/sets)
Machine Flys 100# 10x10
Machine Chest Press 100# 10x10
4pm:
Flat Bench 130# 10x6
Machine Flys 125# 10x5
Machine Chest Press 125# 10x5
Wednesday 6/22
4am:
Training Mask on @9000 Ft.
1 mile run - 8 min
210# shrugs 10x10
50# dumbbells shoulder press 5x5
40# dumbbells shoulder press 5x5
125# lat pulldowns 10x10
8pm:
210# shrugs 5x10
40# dumbbells shoulder press 5x5
100# lat pulldowns 5x5
Thursday 6/23
4am:
Training Mask on @9000 Ft.
1 mile run - 8 min
35# isolated dumbbell curls 3x10 each arm
35#/25# isolated dumbbell curls 4x5/5 each arm
25# isolated dumbbell curls 3x10 each arm
40# hammer curls 10x10 each arm
dips 10x10
4pm:
25# isolated dumbbell curls 5x10 each arm
35# hammer curls 5x10 each arm
dips 5x10
My progress so far.
Left is me about 7 years ago 300 lbs. Size 48 pants
Right is me now. 210 lbs. Size 32 pants
http://oi68.tinypic.com/iy1kbd.jpg
Friday 6/24
4am:
Training Mask on @9000 Ft
1 mile run - 10 min
Inverted rows 10x10
55# Single arm rows 10x10 each arm
125# Machine rows 10x10
4pm
Inverted rows 10x5
55# Single arm rows 10x5
125# Machine rows 10x5
Sat/Sun:
Rest/Yard work
Monday 6/27
4am:
Training Mask on @9000 Ft
1 mile run - 10 min
180# front squat 5 reps 9 sets
190# front squat 5 reps 1 set
100# leg extensions 10 reps 10 sets
Tower leg lifts 10 reps 10 sets
No PM workout as I was helping the brother-in-law install gutters on his house
Tuesday 6/28
Happy Birthday to me
4am:
Training Mask on @9000 Ft
1 mile run - 10 min
180# Flat Bench 10 reps
130# Flat Bench 10 reps 3 sets
140# Flat Bench 10 reps 3 sets
150# Flat Bench 10 reps 3 sets
100# Machine Flys 10x10
100# Machine Chest Press 10x10
4pm:
180# Flat Bench 10 reps
150# Flat Bench 10 reps 4 sets
100# Machine Flys 10 reps 5 sets
100# Machine Chest Press 10 reps 5 sets
Wednesday 6/29
4am:
Training Mask on @9000 Ft
1 mile run - 10 min
210# Barbell shrugs 10 reps 10 sets
50# Dumbbell shoulder press 10 reps 5 sets
40# Dumbbell shoulder press 10 reps 5 sets
100# Lat pulldowns 10 reps 10 sets
4pm:
210# Barbell Shrugs 10 reps 5 sets
50# Dumbbell shoulder press 10 reps 5 sets
125# Lat pulldowns 10 reps 5 sets
Thursday 6/30
4am:
Training Mask on @9000 Ft
1 mile run - 10 min
35# Isolated curls 10 reps 5 sets each arm
25# Isolated curls 10 reps 5 sets each arm
40# Hammer curls 10 reps 10 sets each arm
BW Dips 10 reps 10 sets
4pm:
25# Isolated curls 10 reps 5 sets each arm
40# Hammer curls 10 reps 5 sets each arm
BW Dips 10 reps 5 sets
Was on vacation all last week. Only worked out once a day, no running and no mask. In and out relatively quick each day, but still put in work.
Monday 7/11
4am:
Training Mask on @9000 ft.
1 mile run - 10 min
130# sumo deads 10x10
80# leg curls 10x10
125# leg extensions 10x10
4pm:
130# sumo deads 5x5
80# leg curls 5x5
125# leg extensions 5x5
Laps in the pool
Tuesday 7/12
4am:
Training Mask on @9000 ft
1 mile run - 8 min
130# incline bench 10x3sets
110# incline bench 10x4sets
100# incline bench 10x3sets
100# machine fly 10x10
100# chest press 10x10
4pm:
4 quarters (2 miles w/80 burpees)
Wanted to do more in the afternoon, but it was 100+ outside and I was dying
Wednesday 7/13
4am:
Training Mask on @9000 ft
1 mile run - 8 min
210# BB shrugs 10x10
40# DB shoulder press 10x10
125# lat pulldowns 10x10
4pm:
210# BB shrugs 5x5
50# DB shoulder press 5x5
125# lat pulldowns 5x5
Thursday 7/14
4am:
Training Mask on @9000 ft
1 mile run - 10 min
80# BB curls 10x5sets
60# BB curls 10x5sets
35# DB hammer curls 10x10
BW dips 10x10
4pm:
80# BB Curls 10x5sets
35# DB hammer curls 10x5sets
BW dips 10x5sets
Friday 7/15/16
4am:
Training Mask on @9000 ft
1 mile run - 8 min
Inverted rows 10x10
55# DB single arm rows 10x10 each arm
125# machine rows 10x10