Monday, April 22, 2013

MUD & GUTS TRAINING April 22, 2013

April 13th, 2013 Workout Update

The weather had us at a handicap this weekend.  The rain made Sunset a rather swampy place.  But I still had some fellow runners show up in the blowing snow.

  • 3/4 mile warm-up run/jog
    • rest 1 minute
  • 200 yd sprint
    • 1 minute jumping jacks
    • 1 minute rest
  • 50 yd lunges + 150 yd sprint
    • 1 minute Air Squats (as many and as fast as you can go)
    • rest 1 minute
  • 200 yd sprint
    • 1 minute burpees (as many and as fast as you can go)
    • Rest 1 minute
  • 200 yd sprint
    • Rest 1 minute
  • 1/2 mile run with hills (try to keep an even steady pace up and down the hills)
  • Weighted Sprints (Grab a sandbag or weighted pack for the last bit)
    • 100 meter run
    • 20-30 air squats under weight 
    • 100 meter run
      • rest 1 minute
    • 100 meter run
    • 20-30 lunges under weight 
    • 100 meter run
      • rest 1 minute
    • 100 meter run
    • 20-30 air squats w/ push press (push the weight above your head after each sqat)
    • 100 meter run
      • rest 1 minute
  • Stretch and cool-down
Total Mileage: 2.25 miles




April 20th, 2013 Workout Update

Decided to cancel the training session.  Sunset was too waterlogged.


April 27th, 2013 Workout CHALLENGE

Here's a really good challenge for you.  Try and do 100 burpees as fast as you can!

If you need to kick it up a notch, then add a jumping pull-up after each burpee.

My time for 100 Burpee Pull-ups: 10 minutes 53 seconds


Give it a shot!

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