Last weekend I was in Phoenix running the Spartan Super at Fort McDowell. It was a beautiful race consisting of ~10 miles of trails through dusty desert sprawl, and 29 obstacles along the way. In my last Spartan race in Colorado Springs I finished in the top 6% of all racers (over 2,000 in total), and my goal for this race was top 5%.
You’d think I would have at least ran a single training mile to achieve that goal. But I didn’t…and not surprisingly I didn’t finish in the top 5%.
Instead I finished somewhere around the top 10%, which is still respectable, but the race beat me up more than it should have. I ended up taking rest days the Sunday and Monday after the race to recover, and kicked my workouts back off last Tuesday. The workouts the rest of the week were pretty minimal, but it felt good to get the race behind me and back into the gym.
Every minute, on the minute, for 5 minutes:
- 2 power cleans at 225#
Every minute, on the minute, for 10 minutes:
- 25 double unders
- 5 strict pull-ups
Hang squat snatches:
- 1 rep at 155/165/175/185/195#
Every minute, on the minute, for 8 minutes:
- 2 hang squat cleans at 185# (odd minutes)
- 2 bar muscle ups (even minutes)
Every minute, on the minute, for 4 minutes:
- 3 hang squat cleans at 185# (odd minutes)
- 3 bar muscle ups (even minutes)
My warmups generally consist of some light stretching, followed by 10-20 light reps of whatever movement I’m doing that day.
This week will get interesting, because I’m trying some more traditional barbell and dumbbell bodybuilding workouts (think Arnold in the 70s), which is way outside of my wheelhouse. I’m looking forward to it because my workouts are so specific and so similar (for so much of my life) that any time I mix it up, it’s a welcome change.
Check back next week to see what those workouts look like!
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