WOD – 7-30-14

Posted: July 30, 2014 in WODs
Tags: , , , , ,
WOD @ allandnieva.me

Me at the finish line of the 2013 Spartan Beast in Sacramento, CA.

“If there is no struggle, there is no progress.” -Frederick Douglas

After two weeks on the road, I still went out for another two days to do some contract flying on the side.  I honestly don’t know what I’m thinking this close to another Tough Mudder.  I have a lot of work to do…  Living out of a suitcase for 17 days in a row has a negative impact on any training regimen.  It definitely hurt me.  However… my continuous focus on training for mud runs has allowed me to be in a position where I know what my weaknesses are so I can use the next 18 days to focus on tackling them.

My main weaknesses at this point are:

  • Running endurance
  • Upper body stamina (for climbing, pulling, and pushing my own  body weight when fatigued)
  • Overall core strength

So… after I dropped off the kids, this was my 30 minute WOD…  Enjoy!

WOD 7-30-14

Warm-up: Jump rope (5 mins)

Main Set:

  • Deadlifts (4-14 reps)
  • Pullups (7-14)
  • Plank (1 minute)

Aim for four sets.  Go through each exercise in order.

My first set of deadlifts was a warm-up, focusing on form and breathing.  I used to be a power lifter so I started with 135lbs.  On my 4th set, I was at 315lbs.  On my 7th (and final set), I was back down to 135lbs and got 25 reps.  If you don’t have access to a bar, use dumbbells.  No dumbbells?  Try using a heavy object, spread your stance out wider and lift it between your legs, ‘sumo style’, but increase the reps until it starts to burn, then do five more (on each set).  It’s not a race, so just take your time and focus on form and breathing.

With the pullups, as you fatigue, or if you just have issues with pullups, try ‘jumping pullups’.  They’re done exactly as they sound – stand under the bar, jump up as you grab the bar and pull yourself up.  Just be careful not to smash your face into the bar (yes, I’ve seen that happen many times).  This will force you to get every single ounce of strength you have left as you progress through each set.  This will be very similar you what you would encounter during a 10+ mile mud run like the Tough Mudder.

Remember:  You want to experience similar fatigue during training as you would encounter during a mud run so that not only are you physically prepared, but mentally ready as well.

Planks… I switched back and forth between hands and elbows.  This helped my burn my shoulders and core to the max.

Cool down with 10-15 minutes of stretching while re-hydrating and you’re done!

See you on Friday!

 

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