Conditioning Workout before Spartan Sprint on Sunday

Since I have the Spartan Sprint on Sunday, I went lite and did this conditioning workout without any additional weight. I feel this keeps my body limber without taxing it too much that I won’t be in top form in a couple of days.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Workout Circuit:

• AMAP Pull Ups
• AMAP Dips
• AMAP Chin Ups
• AMAP Leg Ups
• Run around the track to make sure legs are warmed up
• 50 yard sprint
• 20 Sit Ups
• 20 Box jumps (onto bench on side of field) **only got to 15
• 20 Russian Twists
• Shuttle Runs: 10 yards, 20 yards, 10 yards
• 20 Push Ups
• 50 yard lunges

Repeated Circuit 3 times

• Finisher: 30 broad jump Burpees - actually split this ½  broad jump & ½  regular. 5 broad, followed by 5 regular

• Time: 75 minutes - but that included walk to and from car. Was not really timing today.

Upper Body & Trying not to hate on CrossFit

Changed up the reps per set going with higher reps and progressively escalating weight. The variety is awesome. I could not finish my 30 Burpee finisher. Could only do 16.

The good news is that last week I was feeling it in my shoulder and I didn’t notice that it went away. I did not make any massive gains today but I did get a good workout in and I don’t feel that sore.

Finally, I keep on reading about CrossFit and people who are discounting it. True strength trainers criticize it, and I agree with this 100%, because CrossFit incorporates highly technical lifts into a High Intensity circuit. This leads to poor form and injuries. As someone who is laser focused on form since I don’t want to get injured I agree with this wholeheartedly. Without getting into a long story I saw two people at my gym today doing highly technical lifts with heavy weights and atrocious form. I am not part of a CrossFit box but I guarantee you that what they were doing is a by product of the CrossFit craze. Lifting is dangerous and not something to be taken lightly.

I will end this post by saying that I am concurrently following a Facebook post discussion from someone who is doing CrossFit and is injured but defending it. He is using the classic CrossFit defensive position that it is all of these other CrossFit gyms that are terrible and not mine - even though he is injured or at least very sore. Since I have never done CrossFit I will keep my mouth shut and trust that he knows what he is doing.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 5 sets increasing in weight and decreasing in reps 15/12/10/8/6. To compensate for lighter weights keep a good pace.

• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Pull Ups / Dips / Chin Ups

Notes / Results:

• Time: 65 minutes
• Weight: 193
• Press
• Previous High: 3@100 or 1@105
• Sets: 15@45, 12@55, 10@65, 8@75, 4@85/2@85
• Bench Press
• Previous high: 3@155
• Sets: 15@95, 12@105, 10@115, 6@125/2@125, 4@135/2@135
• Barbell Row
• Previous High: 4@170
• Sets: 15@95, 12@105, 10@115, 8@125, 6@135
• Pull Ups/Dips/Chin Ups - After the 1st set I put a rope over the monkey bars and did pull ups using that.
• Sets: 3/5/4, 4 rope/5# dip, 3 rope/4 10# dips. 3 rope/4 10# dips, 2 rope/4 10# dips
• # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt
• Finisher - 16 Burpees - was trying to do 30 but just gave out.

More Bad Ass Than My Brother In Law - Leg Day

My weakness is in my lower back and that is why I am using poor form for both squats and deadlift. To correct and improve I am shifting my weight lower and my reps higher. I like a 15/12/10/8/6 rep per set formula. It worked well for me last year so I am going back to it as I build up my strength with good form. I can also move through sets quickly which builds my conditioning.

I was going to do step ups for weight but didn’t feel like it so I went home. Skipped my 30 Burpeee finisher too.

At the end of the day this is fun. I am not a professional athlete and I never will be. The analysis, execution and recording of a fitness program is a big game. The side benefits are fantastic including looking good at the beach, completing obstacle races, and being more bad ass than my brother in law. The being more bad ass than my brother in law is not a specific competition but one that I think every competitive married man has in the back of their head.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - Do 1 set at ½ weight for ten reps to warm up and focus on form, then 5 sets of 5 reps each at max weight.

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• Time: 35 minutes
• Weight: 195

• Squats
• Previous High:3@165
• Sets: 15@45, 12@50, 10@55, 8@60, 6@20
• Deadlift
• Previous High: 275
• Sets: 15@135, 12@145, 10@155, 8@165, 6@175

2 Hour, 20 Minute Muddy Mountain Trail Run

This time with a 6 pound weight vest as opposed to the 4 pound weight vest last time. I started slow but felt like I really brought it at the end which is encouraging for longer distances and times. 

I warm up by starting slow. Maybe next time I can try my gym warm up and see if I start faster and am able to improve on my time. 

Next Sunday is my Spartan Sprint. I would like to improve on my time from last year but i am doing it with a friend so teamwork is taking precedent over personal achievement. What I really need to determine is how I handle the obstacles that tax my upper body. I know that I still have work to do but will appreciate the guage as to how much.

Enjoy your Memorial Day Weekend. I am off to kill my diet with barbeque and beer.

Kettle Bell Conditioning

Kettle Bell HIIT or conditioning or Fartlek or whatever you want to call it. Lift weights as fast as you can with as little rest as you can handle. I am always gassed by the end of this routine.  

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

5 circuits

• Swing Clean & Press (http://youtu.be/Q3ucR0I_bP4) - 10 each side
• Balance Row (http://youtu.be/3cw6E4AIKjU) - 10 each side
• Lunge & Press (http://youtu.be/eCl0sHxzY9E) - 10 each side
• Single Leg Kettlebell Deadlifts (http://youtu.be/ByRt5R6n6LU) - 10 each side
• Goblet Squat (http://youtu.be/VUa8T6yo_Yg) x 20
• 10 Burpees

Notes / Results:

• Time: 60 minutes.
• Weight: 194

** All weight in kg**  

• Swing Clean & Press - Sets - 12, 16, 16, 16, 16
• Balance Row - Sets: 12, 16, 18, 24, 24
• Lunge & Press - Sets: 12, 16, 16, 12, 12
• Single Leg Deadlift - Sets: 12, 16, 18, 24, 24
• Squats - Sets: 12, 16 18, 10@24, 10@24

Leg Day - Need to Correct Squat Form

I used my phone to video my squats and was not happy with what I saw. The bar is getting low and traveling in a straight line but my ass needs to go lower. After talking with a coworker the potential fix is that my feet are not wide enough. I will apply this technique correction on my next leg day.

I also feel that I need an overall break from 5x5 maximum sets. I am seriously considering doing my 5 sets of 15, 12, 10, 8, 6 on all major exercises for a while until I am ready to get back to 5x5. Maybe once my 5th set 6 rep high equals my 5x5 high then I can go back to 5x5 and increase weight.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - Do 1 set at ½ weight for ten reps to warm up and focus on form, then 5 sets of 5 reps each at max weight.

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• Time: 65 minutes
• Weight: 195

• Step Ups
• Previous high: 3@60
• Sets: 45, 50, 55, 4@55, 55
• Squats
• Previous High:3@165
• Sets: 135, 145, 135,145,145 **kept weight low since I was not happy with my form. Correction to come
• Deadlift
• Previous High: 275
• Sets: 15@135, 12@145, 10@155, 8@165, 6@185
• Finisher: 30 Burpees

Football Field Conditioning - Added Shuttle Runs & Broad Jump Burpees

Got to the football field and did my conditioning workout. Can also be referred to as HIIT, Fartlek, Cardio, VO2 Max, etc. Changes from last week include:

• Started at max weight for Speed Sac (30 pounds) and rip:60 Power Pack (20 pounds)
• Increased weight vest to 4 pounds from 2
• Subtracted pull ups and dips
• Added Shuttle Runs
• For the finisher I did broad jump Burpees

The changes I made are for the purposes of adding explosive power. Not sure what the results will be but it is still a good workout and this is all a lot of fun.

I kept the pictures of the equipment I use at the bottom of this post. Happy reading.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Workout Circuit:

• Run around the track
• 50 yard sprint with Speed Sack
• 10 Burpees
• 10 Sit Ups with Power Pack above head
• 10 Box jumps (onto bench on side of field)
• 10 Russian Twists with Power Pack
• Shuttle Runs: 10 yards, 20 yards (1st & 3rd set. 2nd set did another 10 yards)
• 20 Deadlift to Press with Power Pack
• 50 yard lunges with Speed Sack

Repeated Circuit 3 times

• Finisher: 30 broad jump Burpees covering 55 yards

• Time: 50 minutes