Week 2: NorCalSpartanTraining

This past week of training started off really well.  Wrapped up a few maxes from my Bulking Season (Offseason training) and was able to get in a few long runs in for my aerobic base phase work.  I have only been able to get in about 8-10 weeks of solid weight training in since the Off Season for OCR is short.  But, I was really happy with the #gainz that were earned. I hit 245# on Bench Press, barely missing 255# (haven’t done consistent bench in a few years, old PR was around 300#, but that was in my early to mid-twenties…)!  I was almost back to my full strength with deadlifting.  I hit 425# Deadlift (first time being consistent with deadlifts since Spring of 2016, old PR is 445#).

My work schedule got shifted a little bit this past week as I moved my coaching schedule in Marysville from Thursday to Tuesday.  Thursday has been my off day due to traveling out of town, but now it will be shifting to Tuesday.  As I came in to Friday I came down with a nasty cold, so I was unable to train Friday, Saturday, and Sunday…ugghhh!  But, here is what I was able to hit last week:

Monday 1/30:

  • Intermediate Class
    • Strength:
      • Max Bench Press- worked up to 245# and missed 255#
    • Secondary:
    • Conditioning (3 Rounds):
      • 400m Run
      • 30 Wall Balls (20#)
      • 10 V-Ups
        • *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain*

Tuesday 1/31:

  • Off Day (switched from Thursday due to work in Marysville), Still worked Mobility and CARs

shoulder-mobility

Wednesday 2/1:

  • 50+ Min Run at Bidwell 5 Mile
    • Ran 6.2 miles in 55:16 (8:53 avg. mile pace)
      • *goal was just to go out and run for 50 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*
  • Intermediate Class:

bucket-carry

Thursday 2/2:

  • 55+ Min Run at Bidwell 5 Mile
    • Ran 5.8 Miles in 59:28
      • *goal was just to go out and run for 55 mins, just working aerobic base, terrain had mix of small hills and major muddy areas, it would go from light rain to heavy rain*
  • OCR Specific Workout:
    • Strength:
      • 3x150m Bucket Carry @ 75# *goal was not to put the bucket down on each carry*
      • 3xPlank Series-
    • Conditioning  (5 Rounds with 30 sec rest between rounds):
      • 10 Burpees
      • 5 Pull Ups
      • 30 Sec Static Hang in Hollow
        • each round was timed based off how long it took to do the burpees, pull ups, + static hang time
        • Rd 1 = 1:00, Rd 2 = 1:01, Rd 3 = :59, Rd 4 = :59, Rd 5 = :58
          • Barely hung on for the last static hang, was a tough workout

Looking to learn more about Obstacle Course Racing and hate reading to gain information (if you made it this far, chances are you like to read…)? Check out The Obstacle Order Podcast!  They have 102 episodes of great content on OCR and Spartan Racing.

Live in the Northern California Area and need a place to train OCR and Spartan?  NorCal Strength and Conditioning has two locations, Chico and Marysville.  Email me at matt@norcalsc.com for more details and information!

For more things Spartan, OCR, etc. make sure to “Like” Us on Facebook and “Subscribe” to the blog so you don’t miss anything (on the right side bar menu)!

Stay tuned next week for Week 3 of Programming here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!

 

 

Spartan Race Schedule 2017

This year I decided to finally cough up the dough and buy the Spartan Elite Season Pass…It wasn’t a tough decision this year once I factored in how much I am racing this year compared to previous years.  Racing Elites (toughest Spartan division) depending on the distance of races costs between $150 – $250 per race!  So, it’s easy to see the cost savings at this point if you race more than 6+ times on the Elite Season Pass.

Spartan Season Pass

If you are a person that wants to save money (I am always looking for a bargain, too bad they don’t let you haggle…), you can’t go wrong with the season passes (They run from January – December, a calendar year).  I feel like the Trifecta pass is great place to start to give you a broad spectrum of what Spartan Race has to offer (you get access to each of their basic race offerings:  Sprint, Super, and Beast race).  And if you live in the California area, they have a lot of races coming up that are close by.

Here is my 2017 Spartan Season Line Up (I may add more races depending on how my body is feeling during the season and my budget is doing, traveling isn’t cheap for this sport!):

  1. March 18th Spartan Super Las Vegas (8-10 miles + 24-29 Obstacles)- Competitive Division (Elite was sold out, if a spot opens going to switch)
  2. March 19th Spartan Sprint Las Vegas (3-5 miles + 20-23 Obstacles)- Open Division (getting some extra practice in and running with a few friends for fun)
  3. April 1st Spartan Super San Jose (8-10 miles + 24-29 Obstacles)- Elite Division
  4. * May 6th Spartan Beast Montana* (12-14 miles + 30-35 Obstacles)- Elite Division (this is a big maybe, depending on funds available to travel super interested in going to this one, not registered)
  5. June 3rd Spartan Super Monterey (8-10 miles + 24-29 Obstacles)- Elite Division
  6. August 5th Spartan Ultra Beast Hawaii (26+ miles + 50+ Obstacles)- Elite Division (this is my milestone goal this year, never ran over 16.5 miles before ever!)
  7. September 30th Spartan Beast Tahoe  (14+ miles + 35+ Obstacles, this is the Spartan Race World Championships, typically longer and harder than other Beasts)
  8. *October 28th Spartan Beast SoCal* (12-14 miles + 30-35 Obstacles)- Elite Division (maybe, depending on funds available to travel and how well I’ve recovered from Tahoe Spartan World Championships, not registered)
  9. November 11th Spartan Super Sacramento (8-10 miles + 24-29 Obstacles)- Elite Division
  10. November 18th Spartan Sprint AT&T Park San Francisco (3-5 miles + 20-23 Obstacles)- Elite Division
  11. November 18th Spartan Sprint AT&T Park San Francisco (3-5 miles + 20-23 Obstacles)- Open Division (not registered but want to put a large NorCalSC team together for this one)

*This schedule may change or update as the season progresses.  There are a few other Spartan Races and other OCR Brand Names that I would love to check out (Tough Mudder has a few that I am very interested in checking out and possibly looking into OCR World Championships in Blue Mountain Canada).

Looking to learn more about Obstacle Course Racing and hate reading to gain information? Check out The Obstacle Order Podcast!  They have 102 episodes of great content on OCR and Spartan Racing.

Live in the Northern California Area and need a place to train OCR and Spartan?  NorCal Strength and Conditioning has two locations, Chico and Marysville.  Email me at matt@norcalsc.com for more details and information!

For more things Spartan, OCR, etc. make sure to “Like” Us on Facebook and “Subscribe” to the blog so you don’t miss anything (on the right side bar menu)!

Stay tuned this weekend for my first week of programming and training here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!