194 days – more typical week of WOD

By SOLO

I received few comments regarding the posted workouts during peak week. “Oh my god”, someone said. “There is no way I could spend over 2 hours in the gym”.

Umm… yeah. Me neither. The peak week workouts were just that – PEAK week. Three brutal high-rep multi-set workouts back to back designed to deplete your muscles of glycogen completely.

Here’s a bird’s eye view of what my typical week looks like. Couple of things to notice:
– I took two days off. Normally, I would train 5-6 days a week.
– No hard weights workouts back to back.
– None of these workouts took me longer than 60 minutes.

SUNDAY – active recovery
7-8km run

MONDAY – weights
warm-up:
10 min, running on treadmill, 3% incline, 1.08 miles
3 sets of: 10 pull-up burpees + 10 push-ups

PN weights workout:
deadlift –> 3 x 10 (135lb / 155lb / 165lb)
dumbbell bench press –> 3 x 10 (35lb)
side plank –> 3 x 45 sec each side, 1 set with curls

single-leg RDL –> 3 x 10 each leg (25lb)
inverted row –> 3 x 15
3-position rear-elevated split squat –> 3 x 15 each leg (15lb)

TUESDAY – intervals
warm-up:
5 min, run on treadmill
5 sets of: 5 pull-up burpees + 15 jump squats –> I remember why I hate jump squats

5 rounds of:
10 box jumps (highest box = mid-thigh)
10 elevated push-ups off the box

intervals: 20sec (work) / 40sec (recovery) –> 5 rounds
20 sec = burpees
40 sec = hold low plank

WEDNESDAY – OFF

THURSDAY – weights
warm-up:
10 min, walk on treadmill

PN weights workout:
walking lunges –> 3 x 10 (2/25lb / 2x25lb / 2x30lb)
unassisted chin-up –> 3 x 10
1/2 kneeling dumbbell chop –> 3 x 10 each side (20lb / 20lb / 25lb)

squat (machine) –> 2 x 15 (90lb)
single-arm high incline dumbbell press –> 2 x 15 each side (25lb)
1/2 plank dumbbell row –> 2 x 15 each side (25lb)

FRIDAY – OFF

SATURDAY – active recovery + intervals
morning –> active recovery
Santa 5K Run 2012 (Burlington) –> 25min

evening –> intervals
warm-up:
5min elliptical

10 rounds of: 10 push-ups + 10 sit-ups + 10 squats (ugh, this was way too easy… change push-ups to elevated, and squats to weighted squats or jump squats)

intervals: 20sec (work) / 40sec (recovery) –> 6 rounds
stationary bike –> total time 10min

SUNDAY – weights
warm-up:
5 min, running on treadmill, 3% incline
PN weights workout:

modified deadlift (machine) –> 3 x 10 (135lb / 155lb / 175lb)
dumbbell bench press –> 3 x 10 (35lb / 35lb / 40lb – OMG!)
side plank –> 3 x 45 sec each side with curls –> this nearly killed me…

single-leg RDL –> 2 x 10 each leg (25lb / 25lb / 30lb)
inverted row –> 2 x 15
3-position rear-elevated split squat –> 2 x 15 each leg (15lb)

P.S. For anyone paying attention… yes, less than 200 days until the Spartan Death Race 2013.

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Posted December 10, 2012

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