Week 4: NorCal Spartan Training

Welcome to the NorCal Spartan blog!  Just wrapped up week 4 of my Spartan/OCR training. Training this past week has been great, though it’s been a little crazy in Northern California.  We have had some flooding evacuations and spillway issues in the Butte County area.  Even though this has all been going on, I still managed to stay focused and increase my mileage for the week for my running aerobic base phase.  I was stoked that my body allowed me to consistently run over 8+ miles on most of my runs this week.  Going to have to start carrying gels with me as the mileage slowly increases over the next few weeks.  The Hawaii Ultra Beast will be here before we know it!  Here is my training from this past week:

photo-feb-16-11-36-52-am

Monday 2/13:

  • 60+ Min Run at Bidwell 5 Mile
    • Ran 8.7 miles in 1:16:32 (8:47 avg. mile pace)
      • *goal was just to go out and run for 60 mins just working aerobic base, it was wet and muddy, so made sure to hit every puddle and mud area for training purposes for races*
  • Intermediate Class
    • Strength:
      • 5×3 Back Squat @ 225#
      • 5×3 Box Jump @ 40″+ (can’t remember the height of the last jump)
    • Secondary:
      • 3xMax Barbell Press @ 115#, averaged around 5 reps
      • 3×2 Swimmers
    • Conditioning (1 Round):
      • 23 Clean and Jerks @ 135#
      • 23 Bar Facing Burpees
        • *didn’t focus on time, just went at a controlled tempo*

photo-feb-13-5-29-54-pm

Tuesday 2/14:

  • Advanced Class
    • Oly:
      • 3×5 Light Barbell Hang Power Snatch + 5 OH Squats @ 45# (went light focusing on technique and movement)
    •  Strength/Secondary:
      • 4×5 Deadlift @ 315#
      • 4×30 sec Free Handstand Practice
      • 4×4 Hanging Hip Touches (4 L / 4 R)
    • Conditioning A (1 Round 1 minute stations + 30 sec rest):
      • Battle Rope
      • DB Thrusters @ 35#
      • Tuck Ups
    • Conditioning B (1 Round 1 minute stations + 30 sec rest):
      • Ball Slams
      • Body Rows
      • Jump Rope Single Unders
    • Conditioning C (1 Round 1 minute stations + 30 sec rest):
      • Battle Rope
      • DB Thrusters @ 35#
      • Tuck Ups

Wednesday 2/15:

  • 55+ Min Run at 1 Mile Park
    • Ran 6.8 Miles in 59:06 (8:35 avg. mile pace)
      • *goal was just to go out and run for 55 mins, just working aerobic base*

Thursday 2/16:

  • 60+ Min Run at 5 Mile Park
    • Ran 8.1 Miles in 1:15:00 (9:12 avg. mile pace)
      • *goal was just to go out and run for 60+ mins, just working aerobic base, ran through the muddy terrain*
  • OCR Specific Workout:
    • Strength/Core:
      • 3x150m Bucket Carry @ 80#
      • 3×1 min Straight Arm Plank
      • 3×30 sec Straight Arm Side Plank ( L / R)
      • 3×30 sec Reverse Plank
    • Conditioning (4 Rounds, 1 min of rest between rounds):
      • 3 Strict Ring Muscle Ups
      • 6 Burpees
      • 9 Strict Ring Pull Ups
      • 12 Box Jumps @ 24″
        • Rd 1 = 1:26, Rd 2 = 1:29, Rd 3 = 1:53, Rd 4 = 2:36 (definitely was done after this round)

Friday 2/17:

  • Took Friday Off.  Needed the recovery day.

photo-feb-18-2-45-12-pm

Saturday 2/18:

  • 90+ Min Run at 5 Mile Park
    • Ran 10.2 Miles in 1:34:04 (9:14 avg. mile pace)
      • *goal was just to go out and run for 90+ mins, just working aerobic base*

Sunday 2/19:

  • Took Sunday Off, legs needed a little recovery from the mileage from the week and to be ready to hit the next week hard.

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 104 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 5 of Programming here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!

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!