Spartan Super training 6/9/2014

My beast mode Monday has ended! I have done 1000 push ups this morning for time, completed in 42:01. This evening I did my workout and MMA class. Workout consisted of the following:
Squats 2x5@225#, 1x5@245#
Shoulder Press 3x5@135#
One arm rows 3x8@75#
Chopping Wood 3x8@110#
Burpees 100

Don't know how I managed to get the push ups part of the burpees done, but I did. Then after workout went to MMA class. We did another 30 push ups with 10 of them holding at bottom for 30-45 sec.
After warm ups, stretches, combos, etc, we put cage up and grappled. I think my grappling is improving. I went 2 rounds tonight and did not get submitted. Didn't win necessarily but was able to escape some different holds and worked hard to not get submitted.
What a great day!

Spartan Super training, 6/3/14

Today was a great day training. It started out with burpees for time. Not 100 or 200, it was 1,000 burpees for time. I completed this in 2:59:36. I started feeling it at 400 burpees and my triceps began cramping. I just continued to push through to the finish. Now I have learned a new respect for burpees!
This evening I did a little ab work and KB work. I completed day 3 of Spartan 30 day challenge of 30 sit ups. Also performed 50 each of in & outs and 50 flutter kicks. I then finished with 100 KB swings. Stretch and rolling to increase hip mobility.
Great day!

Spartan Super training 6/2/14

My beast mode Monday is done...300 KB swings, 100 flutter kicks, 100 in & outs, 30 sit ups plus 4 km run (3x5 min runs at 7:30 min/mile pace and faster with 3x2 min walks). Evening consisted of
Squats 3x5@235
Should press 3x5@115
Single arm DB rows 3x8@75
Chopping wood 3x10@90 per side
Side planks 8x20 sec per side
Burpees 100

Grappling and stand up sparring in MMA class. It is now bed time to rest for challenge in the morning!

Spartan Super training, 6/1/14

Today I started back training. Seriously training! I am less than 90 days out from the Spartan Super in VA. I have been working on some workouts for me to do to get ready for this race.
I have decided to lift 2 days a week to improve my strength. The other days will be spent working on cardio, stamina and functional strength through various activities and exercises. I will definitely be looking to improve my core strength during this time.
Today felt great with my workouts. This morning I did 200 kettle bell swings, 100 flutter kicks, 100 in and outs, 30 sit ups and rolled on foam roll. This evening was 100 burpees and 100 kettle bell swings.
I look forward to seeing what results I get over next 80+ days. Nutrition is going to be the hardest thing for me to maintain. This is where I will work my hardest. Until tomorrow.

April 23, 2014

Another Glorious Day in the gym. I was able to increase my dead lift, and today got all reps on my sets.
Feeling pretty stoked tonight. Especially since been over year that i have really tried to lift heavier. Only thing I need more flexibility in low back and hamstrings for my squats to improve. Think tightness hindering them some.
Workout:
30 burpees warm up
Weighted pull ups 5x5 35#
Squats 1@225, 2@245, 2@265
DB Shoulder press 5x5@60
Dead lift 1@225, 2@245, 2@265
Curls 5x5@95
Calf raises 5x5@380
Weighted dips 5x5@60#
7 rounds
5 stair runs
10 burpees
Rest 1 min between sets and rounds.

30 push ups to finish off the night.
Happy training everyone!

April 17, 2014

Haven't posted since last week. I have had a great day today. Been part of a squat challenge in a group I am in, so far have done 500 squats throughout the day.
My workouts seem to be going really good. My strength is increasing. I feel great with my lifts. Started doing pull ups and dips with weighted vest. Still increasing on squats and dead lifts, as well as everything else.
So here is today's workout routine.
Workout
50 burpees warm up-yes still had to warm up even with all squats during day
Weighted pull ups 4x5 w/ 34# vest
Squats 4x5 1@225, 1@245, 2@265
DB shoulder press 4x5 @ 60
Dead lift 4x5 1@225, 3@245
Curls 4x5 @ 105
Calf Raises 4x5 @ 360
Weighted dips 4x5 w/ 45# vest
10 burpees, 10 squats, 10 burpees, 10 squats, 10 burpees, 10 squats, 10 burpees, 10 squats, 10 burpees
Push ups with feet elevated 30

With end of today's workout, I have completed day 17 of Spartan push up challenge and day 25 of 100 burpees a day for 100 days challenge. Moving right along!

April 11, 2014

Had another good training day. This morning started my day with 30 diamond push ups, day 11 completed of 30 day challenge. After work I headed to gym. I decided to add another set to routine today. I feel stronger each day. I was able to go up in weight again on squats and dead lifts. I also added the vest to the dips for extra weight.
Workout
50 burpees warm up
Pull ups 4x5 with 24# vest
Squats 4x5 2@225, 1@245, 1@255
DB Shoulder Press 4x5 @55
Dead lift 4x5@225
Curls 4x5@95
Calf raises 4x5@320
Dips 4x5 with 24# vest
50 burpees to finish

This is day 19 of 100 in the 100 burpees a day for 100 days challenge. 1900 burpees completed!!
Think I am doing good right now with my strength and progression. Just keep pushing myself!

April 9, 2014

I had another great day! This morning did my push ups for day 9 of 30 day Spartan challenge. This afternoon I was back at the gym lifting. I was able to increase my weight on several of the exercises, surprising to me. I have been doing lighter weight explosive type exercises for so long, I didn't know if would be able to lift heavy again. I will continue increasing weight each workout til unable to get reps for that set. Plus going to add a set to each exercise next week.
Today's workout
50 burpees warm up
Rest 1 min
Weighted pull ups 3x5 with 24# vest
Squats 3x5 @ 225
DB Shoulder Press 3x5 1@50, 2@55
Dead lift 3x5 @ 205
Curls 3x5 @ 95
Calf Raises 3x5 1@200, 2@290
Dips 3x5 @ BW
50 burpees to complete workout
*Rest 1 min b/w sets and workouts.
Like I said, I will continue going up with my weight. Be interesting at end of 4 wks to see what gains I make. With the completion of 100 burpees that completes day 17 of 100 burpees 100 days challenge.

April 7, 2014

Had a great workout this afternoon. Going to back off running so much for next 4 weeks and work on my strength and adding a little size. I definitely want to improve my squats and dead lifts over this time. I have been doing squats, but just don't feel like I am that strong in them. Dead lifts on the other hand suck, I have never been a fan. I think once I get the form down for lifting I will do fine. So here is this afternoons routine.
50 burpees warm up
Pull ups 24# vest 3x5
Squats 3x5 1@205, 2@225
DB Shoulder Press 3x5 2@45, 1@50
Dead lift 3x5 3@185
Curls 3x5 3@75
Dips 3x5 BW
Calf Raises 3x5 3@180
50 burpees to finish
Rest was 1 min between each set and exercise. This is different than have done in past 22 months. See where it takes me. Happy training!

April 3, 2014

Another great day training! Today no running...did 75 min Taekwondo class, actually did some sparring tonight, love it...100 burpees, 50 push ups, 30 squats, and 30 calf raises.

April 2, 2014

Another great day training. This morning I did a 5K jog. Not trying to on speed. Just logging some miles right now. After my run I did day 2 of 30 day push up challenge. Then I stretched out to increase flexibility and cool down.
This afternoon had another great workout. I was pressed for time so I changed up my routine a little today. I did the following routine for time.
Workout
Pull ups 30
Burpees 100
Squats 30
DB curls 30
Shoulder Press 30
Calf raises 30
Finished in 17:57...felt great! Day 10 of 100 burpees a day for 100 days challenge complete and day 29 of 30 day squat challenge done!

April 1, 2014

Today has been great! This morning got up and jogged 800m with high altitude mask on. Then I did sprints, 4x100m with 30s recovery between sprints. After my sprints I did 30 squats for day 28 of my 30 day squat challenge and 30 calf raises for day 3 of 30 day challenge for myself. Afterwards I did some stretching to increase flexibility.
This afternoon I took a challenge that was just an April Fool's Day challenge. Not meant to be done. But I thought what the Hell. The challenge was 100 burpees and 100 push ups for time with a cap of 20 minutes. I moved through the burpees pretty good. I finished the 100 in about 8:30 minutes. The push ups were another story. They kicked my tail, especially since my arms were feeling it from the burpees. I finished the challenge in 13:14. I was hoping for a faster time and sure was pushing for it. I have a reference point and will push to improve this time. So day 9 complete on 100 burpees a day for 100 days and day 1 complete in the 30 push ups a day challenge. Working on being a Spartan is constant challenge and pushing yourself to limits never knew could achieve.

March 31, 2014

Great workouts today! This morning did 5K run then stretched really good. Afternoon session was at the gym!
Superset routine: 30s rest b/w sets
Pull ups 10, 10, 10, 10, 10
Burpees 20, 20, 20, 20, 20
Rest 1 min b/w supersets
Squats 8, 8, 8, 6, 6
DB curls 8, 8, 8. 8, 8
Rest 1 min
Dead lifts 8, 8, 8, 8, 8
Shoulder press 8, 8, 8, 8, 8
Rest 1 min
Wide t-bar rows 10, 10, 10
Calf raises 10, 10, 10
Rest 1 min
Tire flips 10, 10, 10
Battle ropes 30s, 30s, 30s
Rest 1 min
Toes to bar 8, 8
Russian twist 15, 15
Rest 1 min
Plank routine 5 min

Couldn't get 3rd set of toes to bar due to hip flexors cramping. Felt great otherwise today! Got my 100 burpees in, 30+ squats and 30 calf raises.

March 30, 2014

Great workout this AM!!! Think I am back to 100%. Did 800m jog followed by 4x100m sprints, 30 sec recovery b/w sprints, with high altitude mask at 12K. Then I did 100 burpees, 30 squats, 30 calf raises, 5 min plank routine and stretched.
Today was day 7 completed of 100 burpees a day for 100 days and day 26 of 30 day squat challenge. I am also starting 30 calf raises a day for 30 days, my own challenge, today was day 1. I really have began to like planks. I am going to get back to minimum 5 min a day, but look to increase that to 10-15 min.
Have a great Sunday and happy training!

March 29, 2014

Well...it has been since 2/19/14 that I actually posted a blog. I have been doing pretty good since last entry. I have picked my running back up, but not as consistent. I have ran a few races, a 15K in 63:16 and a 5K in 20:34. I ran a Spartan Sprint in GA back at first of the month. Great race! Finished in an hour and eight minutes. big improvement since the one I ran in October 2013. My workouts lately have been focusing on increasing my strength and size. Been doing squats, burpees, pull ups, cleans, thrusters, battle ropes, tandem pull ups, etc. Still use little rest b/w sets and do super sets with the routines, just dropped my reps somewhat for increase in size. Currently I am participating in the 30 day squat challenge and 100 burpees a day challenge. I started training with the high altitude training mask a few weeks ago, but over did and ended up with respiratory infection. Looking forward to getting back to it on Mon. I will be starting my running back 3-4x week starting on Monday. I am still around, just not been blogging as much. I will get back to posting my blogs and look forward to increasing my training again.

February 19, 2014 training

Had a great workout again today. This routine not only working my strength, but it challenges my anaerobic system as well. I feel like laying on ground and asking for oxygen after most of sets. It is awesome! I was able to complete more reps today, and increased the weight for push up dumbbell rows.
Today's routine:
Jump rope 250
Pull ups 10, 10, 10
Burpees 15, 15, 15
Rest 1 min
Squats 10, 10, 10
Back extension 15, 15, 15
Rest 1 min
Close grip pull up 5, 5, 5
Weighted hip thrusters 12, 12, 12
Rest 1 min
Dead lift 10, 10, 10
Box jumps 12, 12, 12
Rest 1 min
Push up dumbbell rows 10, 10, 7
Hanging alt foot over bar 4, 4, 4
Rest 1 min
Push ups 25, 25, 25
Muscle ups 5, 5, 5
Rest 1 min
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 1 min
Toes to bar 10, 10, 10
Side plank right 60s, 60s, 60s
Side plank left 60s, 60s, 60s
Rest 1 min
Heavy bag 60s, 60s, 60s
Low plank 60s, 60s, 60s
Rest 1 min
Tire flips 10, 10, 10
Russian twist 15, 15, 15
I had to fight for last 15 secs on last set of side planks. I feel my core is getting stronger as well. Look forward to another great day tomorrow!

February 18, 2014 training

Another great training day. Still cold out this morning and my feet felt it. Went back to using my toe shoes to run and workout on field to get ready for Spartan Sprint coming up in less than 3 weeks. The frozen ground this morning caused my toes to go numb for while. Just say did not feel feet when done.
Today I added another 100m to the burpee broad jumps I have been doing, so I am now at 300m total. I can tell my legs are getting stronger. My jumps are more powerful.
Here is today's workout
1 mile run (800m at a jog, then 200m sprint, 200m jog, 200m sprint, 200m jog)
Rest 1 min
100m bear crawl
100m sprint
Rest 1 min
100m bear crawl
100m sprint
Rest 1 min
100m bear crawl
100m sprint
Rest 1 min
300m burpee broad jump (183 burpees)
Rest 1 min
Low plank 180 secs
Rest 1 min
Side plank right 75 sec
Rest 30 sec
Side plank left 75 sec
Stretch to cool down

I had a great morning training. My arms and shoulders were like jello when done. Plank holds getting better. Look forward to tomorrow. Have great day!

February 17, 2014 training

This morning's workout was great. Failed to get all reps on few exercises. It was tough. I could feel a couple calories being torched. I had to crawl out of basement to get back to car. I did not even try to run this AM. I added 5 new exercises to the routine. They were pretty challenging. So today's routine went like this:
Jump rope 250
Pull ups 10, 10, 10
Burpees 15, 15, 15
Rest 1 min
Squats 10, 10, 10
Back extension 15, 15, 15
Rest 1 min
Close grip pull up 5, 4, 4
Weighted hip thrusters 12, 12, 12
Rest 1 min
Dead lift 10, 10, 10
Box jumps 12, 12, 12
Rest 1 min
Push up dumbbell rows 10, 10, 7
Hanging alt foot over bar 4, 3, 3
Rest 1 min
Push ups 25, 25, 25
Muscle ups 5, 5, 5
Rest 1 min
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 1 min
Toes to bar 10, 10, 8
Side plank right 60s, 60s, 45s
Side plank left 60s, 60s, 45s
Rest 1 min
Heavy bag 60s, 60s, 60s
Low plank 60s, 60s, 60s
Rest 1 min
Tire flips 10, 10, 10
Russian twist 15, 15, 15

The close grip pull ups, I did with hands one in front of other...and standing perpendicular to pull up bar. I alternated sides of the bar with head when came up...pull up completed to each side was one rep.
The hanging alternating foot over bar...used same grip as close grip pull up, then would lift one leg up and place heel over the bar, then switch. When both heels had gone over bar...counted one rep.
Push ups with dumbbell rows...I did push up holding dumbbells in hands, when back to top of push up, performed a dumbbell row, but I also moved forward along the floor. So instead of putting db straight back down, I put it out in front and then did same with other side, then inched feet forward to be back in push up position. One rep was after completed right and left row.
Would like to thank + Eric Low for sharing a video that made me decide to add a few of these exercises! Hopefully I can move tomorrow.

February 8, 2014

Review of my training this week. The week has gone great. I have trained very hard. Started back to Taekwondo and began MMA classes. Oh my, after grappling on Monday I felt like been at first day of football practice in pads. I had soreness in muscles that have not been sore in very long time, my neck was sorest. But it is awesome out on the floor grappling. Best HIIT workout I have had in while. I was sucking some major wind, looking for oxygen tank.
I had to change my routine some on Wednesday due to rain, I did not do tire flips. I did dead lifts superset with box jumps. I ended up enjoying this and kept it for Friday's routine as well. Plus I added on Wed 2 rounds of 1 minute heavy bag jab/cross and 1 minute low plank holds. Friday I added 1 more round of this to my routine and also added back the tire flips with doing 3x10.
Tues and Thurs I added 100m burpee broad jump to the routine, so that makes total of 200m. I can tell I am getting stronger in my legs and core. I was able to complete the 200m burpee broad jumps in 6 less. Also I am able to complete the entire 100m bear crawls without stopping.
Today I completed my week with a 5k race. I ran 1 min slower than last 5k, finishing in 20:28 today. The best thing about it was I finished 1st overall.
So I have had an awesome week training. There are 4 weeks til Spartan Sprint. I promise to be in better shape than when I ran it in October.

Breakdown of workouts:
M, W, F
200 jump ropes
Pull ups 20, 15, 10, 5
Burpees 5, 10, 15, 20
Rest 1 min
Squats 12, 12, 12
Back extensions 15, 15, 15
Rest 1 min
Tire flip with 2 tire jumps 10, 10, 10
Rest 1 min
Push ups 25, 25, 25
Muscle ups 6, 6, 6
Rest 1 min
Hack squats 12, 12, 12
Hand stand push ups 5, 5, 5
Rest 1
Toes to bar 10, 10, 10
Side plank right 30s, 30s, 30s
Side plank left 30s, 30s, 30s
Rest 1 min
Wed did this in place of the tire flip tire jumps:
Dead lifts 10, 10, 10
Box jumps 10, 10, 10
Added:
Heavy bag jab/cross 60s, 60s
Low plank 60s, 60s
Friday I decided to leave dead lifts and box jumps, added another round to the heavy bag and low planks. Also added 3x10 tire flips to the routine Friday.
Monday and Wednesday I ran 1 mile each day. I jogged 2x1/4 mile @ 6mph and 2x1/4 mile @10+mph. Friday did not run.

Tuesday and Thursday
Jogged 1 mile
2 rounds:
100m bear crawls
100m sprint
Rest 1 min
200m burpee broad jumps
Tues was 121 burpees, Thurs was 115 burpees.

Taekwondo done Mon, Tues, Thurs
MMA done Mon, Wed

Like said, been an awesome week. Looking forward to next weeks workouts. Have a fun safe week.

January 30, 2014

So it has been 10 days since last posted. Training this week is going great. I have increased my intensity for the next 6 weeks. At the end of the 6 weeks, I will be running a Spartan Sprint in GA.
My training program over the 6 weeks is as follows:
Mon, Wed, Fri
Pull ups 20, 15, 10, 5
Burpees 5, 10, 15, 20
Rest 30 sec b/w rounds
Squats 12, 12, 12
Back extensions 15, 15, 15
Rest 30 sec b/w rounds
3x10 tire flips with tire jumps b/w flips
30 sec b/w sets
Push ups 25, 25, 25
Muscle ups 6, 6, 6
Rest 30 sec b/w rounds
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 30 sec b/w rounds
Toes to bar 10, 10, 10
Side plank right 30s, 30s, 30s
Side plank left 30s, 30s, 30s
Rest 30 sec b/w rounds
Rest is 1 min between each superset.
Run 2 interval sprints...jog 1/4 mile, sprint 1/4 mile.

Tues/Thurs
Jog 1 mile warm up
2 rounds
100m bear crawl
100m sprint
1 min rest b/w rounds
100m burpee broad jump

So far this week have been pretty sore each day. I am just sucking it up and pushing on.