Spartan Elite

[Appleton.Cory]

Monday 5/15/17
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4pm:
100yd Lunges
Leg Blaster
100yd Bear Crawl
Leg Blaster
100yd Broad Jump
Leg Blaster
-Repeat ×2-

[Appleton.Cory]

Tuesday 5/16/17
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10am:
25yd Sprint
25yd Jog Back
10x Burpees
10x Rope Pullups
10x Box Jumps
10x Broad Jumps
10x Squats
10x Jumping Squats
10x Lunges
10x Jumping Lunges
10x Pushups
10x Situps

-Repeat All x10-

[Appleton.Cory]

Wednesday 5/17/17
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4pm:
100yd Jog
10x Burpees
-Repeat x10-
--------------------------------------------------
Race day this Saturday: Austin Spartan: Super 10+ miles.

[Appleton.Cory]

Race day went great! Wife did an awesome job for her first long race. Now we've got 3 weeks until the next one. No rest this week.

[Appleton.Cory]

Monday 5/22/17
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4am:
Clean/Front Squat 135# 10x5
Leg Curls 60# 10x5
Leg Extensions 100# 10x5
--------------------------------------------------
4pm:
100yd Lunges
20x BW Squats
20x Lunges
20x Jumping Lunges
10x Jumping Squats

100yd Bear Crawl
20x BW Squats
20x Lunges
20x Jumping Lunges
10x Jumping Squats

100yd Crab Walk
20x BW Squats
20x Lunges
20x Jumping Lunges
10x Jumping Squats

100yd Frog Jumps
20x BW Squats
20x Lunges
20x Jumping Lunges
10x Jumping Squats

30x Burpees
--------------------------------------------------
Throwing weights back in there for the AM workouts, keeping it low and slow, working on technique. PM is still an ass kicker. 100 yards crab walking... who would have thought it would be so hard!?

[MRmichael.hooker]

Is crab walk that shit where you are face up? Like an upside down bear crawl?

[Appleton.Cory]

Is crab walk that shit where you are face up? Like an upside down bear crawl?

Yes. It's terrible.

[MRmichael.hooker]

Yes. It's terrible.

I remember doing those for years in wrestling. They suuuck

[Appleton.Cory]

Tuesday 5/23/17
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4am:
Flat Bench 185# 10x5
Extended Fly 100# 10x5
Chest Press 100# 10x5
--------------------------------------------------
4pm:
25yd Sprint
25yd Jog Back
10x Burpees
10x Rope Pullups
10x Box Jumps
10x Broad Jumps
10x Squats
10x Jumping Squats
10x Lunges
10x Jumping Lunges
10x Pushups
10x Situps

-Repeat All x10-

[MRmichael.hooker]

Very random question, but how big is your back yard? lol.

[Appleton.Cory]

Very random question, but how big is your back yard? lol.

Haha! I've got 2 cones that are 25yds apart. It's pretty big.. I'd say it's like 20 yds wide by about 40 or so yards long.

[Appleton.Cory]

Wednesday 5/24/17
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4am:
Hex Shrugs 232# 10x5
DB OHP 30#(x2) 10x5
Pulldowns 100# 10x5
--------------------------------------------------
4pm:
50yd Farmer Walk 142#
10x Rope Pullups
50yd Sprint
10x Burpees
-Repeat x5-
--------------------------------------------------

[Appleton.Cory]

Thursday 5/25/17
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4pm:
50yd Sprint
10x Pushups
50yd Sprint
10x Rope Pullups
50yd Sprint
10x Inverted Rows
50yd Sprint
10x Dips
50yd Sprint
10x Burpees

-Repeat all x5-
--------------------------------------------------

[MRmichael.hooker]

Haha! I've got 2 cones that are 25yds apart. It's pretty big.. I'd say it's like 20 yds wide by about 40 or so yards long.

Nice. Our back yard is a majority of our yard, but the problem is there's a ton of trees. Probably 10-11 still. I had 14 taken out after I bought the house and now I'm pressing my wife to have the rest removed. They are all pine trees too, so there's just pine cones all over the place. My back is there just for when I need to mow and for when the dogs go outside, nothing else lol. Trying to change that but it all depends if the wife will let me spend the $ lol.

[Appleton.Cory]

Friday 5/26/17
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4am:
Cable Curls 25# 20×5
DB Hammers 40# 20×5
Pushdowns 100# 10×5
--------------------------------------------------
4pm:
25yd OHDB Lunges 20#(×2)
DB Thrusters 35#(×2) ×10
DB Power Snatch 55# ×10
DB Renegade Rows 35# ×10
DB Swings 55# ×10
-Repeat All ×5-
--------------------------------------------------
PM WOD was much harder than I anticipated

[Appleton.Cory]

Saturday 5/27/17
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12pm:
50yd Sprint
10× Situps
10× Wipers
10× Glute Lifts
30 Second Plank
-Repeat All ×10-

[Appleton.Cory]

Monday 5/29/17
--------------------------------------------------
1pm:
100yd Lunges
Leg Blaster
100yd Bear Crawl
Leg Blaster
100yd Duck Walk
Leg Blaster
100yd Broad Jump
Leg Blaster
30x Burpees

[Appleton.Cory]

Tuesday 5/30/17
--------------------------------------------------
4pm:
50yd Sprint
10x Pushups
10x Burpees
---------------
50yd Sprint
10x Renegades 40# DBs
10x Thrusters 40# DBs
---------------
50yd Sprint
10x Rope Pullups
10x Inverted Rows
---------------
50yd Sprint
10x 24" Box Jumps
10x Jumping Squats
---------------
50yd Sprint
20x Power Snatch 55# DB
---------------
-REPEAT ALL x5-

[MRmichael.hooker]

Tuesday 5/30/17
--------------------------------------------------
4pm:
50yd Sprint
10x Pushups
10x Burpees
---------------
50yd Sprint
10x Renegades 40# DBs
10x Thrusters 40# DBs
---------------
50yd Sprint
10x Rope Pullups
10x Inverted Rows
---------------
50yd Sprint
10x 24" Box Jumps
10x Jumping Squats
---------------
50yd Sprint
20x Power Snatch 55# DB
---------------
-REPEAT ALL x5-

Get some

[Appleton.Cory]

Wednesday 5/31/17
--------------------------------------------------
4pm:
25yd Farmer Walk 55# DBs
10x Burpees
25yd Farmer Walk 55# DBs
10x 55# DBs Shrug
10x 55# DBs Front Raise
10x 55# DBs Lateral Raise
20x 55# DB Power Snatch

-REPEAT ALL X5-