Going Old School.

[CAG04]

This spartan race RJO has marked on his calander for April has me nervous. If we were doing push ups or pull ups I would be very confident, but in an effort to not be the weak link in a running mud bogging race I am adjusting my training. Going to be a little more structured throughout the week keying on my legs and core.

This will be my next three weeks.

---------Sunday, Tuesday and Friday---------
Muscle building rotation (more weight)
All exercises 3 sets of 10
Leg press
Leg Extention
Leg curls
Calf raises

Explosion rotation 2 rounds
Speed squats 45 seconds
Dumbell calf raises 15 regular speed 10 explosion (toes straight, in and out)
Wall sits 1 min.

Ab ripper x on these days (without fail)

-------Monday&Thursday-------
Cardio and upper body DPC days.

-------Wednesday--------
Day of rest

-------Saturday----------
Bonus day.

Gonna stay on this schedule for 3 weeks. I will post my results daily.

[rjoxiv]

Sounds good to me...and believe me, I do have that Spartan race circled!

[CAG04]

That's what I was worried about. I don't want you cursing me in public for needing a rest. Gotta rep the DPC like BGJames.

[CAG04]

That is exactly what I needed. Not much cardio involved but a lot of work. My legs are rubber right now. That will pay off down the Spartan trail.

Wall sits.....a lot like planks. Shaking like a leaf, seconds feel like hours.

Good mix of heavy lifting and explosive low weight training.

[rjoxiv]

I missed the sunday workout, so Im looking forward to trying it out tomorrow.
Today I did a tabata style workout.

3 rounds of:
bench press
bicep curls
tricep dips

incline flys
box jumps
incline dumbell curls

wighted yoga ball crunch
yogaball plank knee crossovers (this one was killer!!)
leg raises

[CAG04]

Monday night I did a tony Horton style chest and back. Personal best on the bench 185 (3sets of 10, I know that is weak), chest flys, lot of push ups and pull ups.

Finished with 15 min of the stair climber.

Tuesday morning started with a great 45 min game of ultimate frisbee with my middle school PE kids. That game is a blast. A ton of running and jumping....great cardio. Way too much fun.

Tonight I'm back to legs. Still sore from Sunday but we will see how this goes.

[rjoxiv]

Nice work! 185 x 30 reps ain't weak that's Fo sho.

Arms and shoulders tomorrow?

[rjoxiv]

And shoot...I gotta feeling stamina is gonna be key in Spartan. I can't hang with the gates boys yet...but I will be there!

[rjoxiv]

How bout this dpc for Thursday...

For time..
500 ropes
20 dbell curls 25lbs
20 shoulder circles forward/back 10 lbs
10 burpees
20 tricep dips
20 double unders
10 pullups
Repeat.

Then 10 x100 meter sprints.

Post your time.

[CAG04]

Went to the gym tonight and did the adventure 5k. I like that cardio workout. I agree with RJO, that24min goes by quick but it kills me the whole time. Finished with 10-10-10 pull-ups which felt good for the first time in a while.

Also played ultimate frisbee again this morning. If you guys ever get a chance, play that game. It is fun and a great cardio workout. It is also a bonus to get paid while playing it

[CAG04]

I am loving that DPC for tomorrow. That word repeat down there is like a sledgehammer. Gonna be a tester.

[gater]

I have been sick the last few days. I am hoping to get this DPC in tonight...or tomorrow.

[CAG04]

I got 21:10 on that. Had nowhere to do the sprints so I did some biking and stairs at the gym. Stopped the clock after 2nd round of pull-ups. Sub out double unders with box jumps. I didn't know what those were. I got a good one for sat. Will post in a min.

[CAG04]

Alright. I was getting ready to do the DPC tonight and I came across the crossfit board at my gym and I saw this workout. They call it "Annie". I changed it to RJO on the board.

Saturday Special

For time

100 pull ups
100 push ups
100 sit ups
100 air squats

Break Em up however you want. I got my money on RJO by about 2-3 min. on this one.

[gater]

If I start now I may finish the 100 pull ups by spring!!!!