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| Me. Summer 2012 |
What I intend on doing here is to outline the strategy and training I do in preparation for this race. Hopefully it will grant some insight into what works and what does not.
By way of background, a little about where I am starting from:
I am no crossfitter. I am no runner. I like to lift. I like to lift heavy. But, as a 38 year old man I need to get my cardio up and this is a good excuse to do so.
I can comfortably deadlift 300# and, uncomfortably, 425#. I can bench press 225-235# clean and overhead press 205# with a little body English. I have Kettle bells and use them for power but not cardio. I hate cardio so much. I am pretty lean but not ripped or anything. A reasonably lean 185# body weight at 6 feet tall.
I started running and changed up my workouts over the last 2 weeks and for the first week I got visibly leaner but stayed 185# and in the second week I got even leaner and dropped to 180#. This is due to 1-1.25 mile run following a powerlifter/ballistic style of lifting. Over the last week I have been doing a couple of supersets followed by my run. Thrusters (barbell front squat into a push press) and pull ups followed by a mile or so varying speed from 3.5mph and 8.0 mph and height from 0.0 to 12.0. On the other day I would do cleans (the Olympic lift) and dips. Followed by the same run. I would work out 3-5 times per week alternating workout A and workout B above.
Tomorrow most of my Mudder team is meeting at the Park to run through some Obstacle style exercise. I will include the proposed workout at the end for you to review. Additionally, I will update tomorrow how it went and how I feel.
-Josh
Tomorrows workout in 29 degree cold:
Run to the Calisthenics area (200m). Nice little jog to heat us up.
1.) Summo Stance Kettle Bell Deadlifts. 10-15
2.) Short Sprint to next station.
3.) Burpies 15
4.) Sprint to next station
5.) Thrusters 5
6.) Jog back to Calisthenics.
7.) Team Assisted Pull Ups 10
8.) "Pass Arounds"
9.) Burpies 15
10.)Sprint to Park Bench Box Jumps 25
11.)Sprint to Monkey Bars once across and once back
12.)Run to the Stop Sign and back.
This should work us good. Teach team cooperation (especially for the 12 ft walls) and keep our heart rates up. The thrusters are low to build power and full body work but the burpies are perhaps the most important. Would have liked to have added some lateral movement and longer jogs and more ballistic power and one leg stuff to strengthen the ankle and knee (don't want anybody to get hurt). Additionally there may be a need for long jumps. This seemed like a good start to see what we are all made of and what we have to work on.
We should each be jogging on our own. I am bad so I may run around the park (or run then walk some ) to work on my heart and lungs and aerobic power.
