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!

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.