Team First… Beer Always.
Week 5: Day 4
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
4 sets:
Jump Rope for 1min
Burpees x10
Row 300m
Rest walk 90s
Repeat.
Post-Workout
Week 5: Day 3
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A) Front Box Squat— 6×6
A2) Scapular Wall Slide— 5×8
B) Barbell Good-morning— 4×6
C1) Close-Grip Bench Press— 3×10
C2) 1-arm DB Turkish Get-up— 3×4/side
D1) 1-arm Cable Rotational Row— 3×10/side
D2) Cable External Rotation at 90°— 3×12/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 5: Day 2
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
SLR 6 miles.
Post-Workout
Saturday, February 8th, 8am at the Tacoma Armory, was the site of a 2-Hour Smoke Session brought to you by the Spartan Organization. I had helped to set-up this workout with Andi Hardy – the 300 Workout Coordinator, and Sandy Henderson – Local Spartan Event Contact and Street Team Leader for the PNW. It was a workout designed to help initiate folks to being more active and to help them to start thinking about potentially running a Spartan Sprint, or Super, Beast, etc. Andi was the workout leader, and she definitely led us through some notoriously difficult exercises (the burpee, alligator crawls, etc.) There were over 200 folks signed up, and we had our TRVLSQD Team on hand to suffer first – then beer later for sure! Thank you to those that attended this workout, and the post-session lunch was definitely a good time!
Week 5: Day 1
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Box Squat for Speed— 10×2
A2) Wall Hip Flexor Mobilization— 5×8/side
B1) Speed Deadlift— 10×2
B2) Bent-Over T-Spine Rotation— 6×5/side
C1) Bench Press— 8×3
C2) Bent-over Barbell Row- Prone Grip— 4×10
D1) DB Cuban Press— 3×10
D2) Side-Lying Bridge— 3x30s/side
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 4: Day 7
REST DAY!
Week 4: Day 6
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Perform a 14 mile ruck w/ full load & 20 lb sandbag (or 20 lb additional weight). You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
Week 4: Day 5
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Box Squat for Speed— 8×3
A2) Wall Ankle Mobilization— 5×8
B) Barbell Sumo Deadlift— 5×4
C1) Speed Bench Press— 8×3
C2) Pull-up— 3×8
D) Stability Ball Leg Drop— 3×8
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
