Happy Canada Day to my fellow Canadians!
Words can’t express enough how much I love this country and how proud I am to call myself Canadian! I embrace its diversity and beauty. And I hope all of you can take some time today to celebrate Canadian awesomeness! *Hehe!*
Before I get any further, I’d like to thank you all for your unbelievable support throughout my training for the Spartan Trifecta! I honestly think that you’ve played a crucial role in my success so far. I am so humbled and honored to have you all in my life!!! (here & here)
As you know, the Spartan Beast (20+ km and 25+ obstacles) is less than 4 weeks away and I am totally shaking in my boots. The BEAST MODE is officially on!!! And what could be better than celebrating Canada Day by logging a super intense and sweaty workout?!
Actually, when I saw this workout in the Spartan Guide, it made me laugh. Why? Because just yesterday I was telling to one of my fellow bloggers that I’ve never done double runs. Little that I knew! I could probably complete the following workout in one setting, but, the truth is, I am still a bit sore after the race on Sunday.
Part 1
Strength: Diamonds are Forever!
Rest 30 seconds between sets and exercises.
- Squats: Begin with feet closer together than shoulder width apart and hold both hands to your sides. Slowly squat down to 90 degrees and return to the start position. Repeat as desired. Hold dumbbells in your hands. Select a weight that you can only lift within the suggested range.
Step 1: 10-12 reps, high intensity, steady tempo
Step 2: repeat - Barbell overhead squat: Begin with feet wider than shoulder width apart and arms fully extended overhead, barbell in hands. Select a weight that you can only lift within the suggested range. Start by using a wooden dowel if necessary.
Step 1: 10-12 reps, high intensity, steady tempo
Step 2: repeat - Box alternating leg shuffle: Begin with one foot on the box and the other on the ground. Explode off the foot on the box and switch legs in air, landing with the opposite foot on the box.
Step 1: 15 reps per leg
Step 2: repeat - Kettlebell or dumbbell suitcase dead lift: Begin with feet shoulder width apart with the kettlebell in the right hand. Slowly squat down to 90 degrees, until the kettelbell is close to or touching the ground. Repeat reps as desired. Do for both sides, using a weight you can only lift within the suggested range.
Step 1: 10-12 reps. Focus on form first, before increasing weight.
Step 2: repeat - Barbell standing rows: Begin with feet shoulder width apart with a slight bend in the knees. Grasp the barbell with both hands with your hands facing out. Pull the barbell to your body. Repeat as desired. Select a weight you can only lift within the suggested range.
Step 1: 10-12 reps, high intensity, steady tempo.
Step 2: repeat - Box dips: Begin in a sitting position with hands facing forward on the box or bench and feet on the ground. Slowly extend your arms as far as they will go. Gently lower yourself and repeat as desired.
Step 1: 10-12 reps, high intensity. Can be made easier by flexing your knees. Can be made more difficult by elevating extended legs. Can add resistance by placing a weight on your thighs.
Step 2: repeat - Planks: Begin by lying face down on the ground with elbows flexed. Lift your chest and hips off of the floor so that your body is supported by your elbows and feet. Brace yourself and hold as long as possible.
Step 1: hold for 30-120 seconds
Step 2: repeat
Run 3 miles
Part 2
Cross-train: Bingham 2
45-minute trail run; every 10 minutes find a rock or a log and lift it for 10 reps, performing arm curls, shoulder presses, and squats. Add 5 reps each time so that you finish your last set with 25 reps for each exercise.
Source: A Spartan Guide To The Sport Of Obstacle Racing by Joe De Sena
How are you celebrating Canada Day?
xoxo
Olena
candies & crunches 