Obstacle Course Training Log Week 3
Obstacle fitness training 08/02/21–08/08/21
This week was a tad bit lighter than previous weeks. I adopted a dog which took up a lot of time to get used to taking care of him and threw off my schedule a bit but next week should be back to normal. The last EMOM on Monday was brutal. I learned an interesting way of looking at training this week. During workouts, the first ~70% is really just a buy in for the last 30%. The last 30% is when you really make gains, so are you going to go put in all that effort just to quit early and miss out on those gains? That’s essentially what I ended up doing on Monday. Friday, it was good to get some redemption because I was hurting early on in the assault bike workout and was thinking of quitting. It felt good afterwards to know I dug a little deeper into the pain cave and put in the effort.
Monday
AM: 3 mile run (7:30 pace)
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PM: Pull / Grip Workout
- 3x EMOM6, 2:00 rest in between each EMOM
- Vertical Limit Deadhangs, 10 seconds
- 1–3 at bodyweight
- 4–6 +5lb
- 7–8 +10lb
- 9–10 +15lb
- 11–12 +10lb
- 13–15 +5lb
- 16–18 at bodyweight
- E2MOM, 10 rounds
- 1, 15ft legless rope climb, bike during rest
- EMOM 4 rounds
- Minute 1: 10 vertical limit assisted pull-ups (lightest band)
- Minute 2: 18 cal assault bike
- Minute 3: 2x 5 sec frenchies (120 degrees, 90 degrees, full lock-off)
- Minute 4: Rest
Comments: Run felt okay, my leg/foot still felt like it was caving in about halfway through the run. Vertical limit and rope climbs felt awesome. The VL’s were the right degree of difficulty while the rope climbs I dialed back from last week so I will probably do every 1:45 instead of every 2:00 next week. EMOM at the end was brutal, the 18cal killed me everytime. I was supposed to do at least 5 rounds but my inner bitch won this round.
Tuesday
PM: Ninja training
- Flying bar
- Cliffhanger into vertical limit line
Comments: Mostly just technique training again. I want to start incorporating more repetitions in next week on certain obstacles or lines.
Wednesday
Rest Day
Thursday
PM: CrossFit Class + Ninja Training
- CrossFit Class
- Snatch work
- Every 1:30, sets of 3, 3, 2, 2, 2, 1, 1
- Conditioning work
- AMRAP12
- 200m run
- 15 box jumps
- 10 deadlifts (85lb)
- 5 snatches (85lb)
- Ninja Training
- 2 runs of a speed course
Comments: I suck at snatches. That’s pretty much all. Ninja speed courses felt really solid, fairly easy course but cleared with good pace both times so felt good about those.
Friday
PM: Grip / Pull Workout
- 6 rounds
- 3 weighted tempo pull-ups (1sec up, 3sec hold, 3sec lower), +50lb
- 8 heavy finger rolls (1–3 @115lb, 4–6 @125lb)
- EMOM, 10 rounds
- Minute 1: 15cal assault bike
- Minute 2: rest
Comments: Big fan of this workout. The weighted tempo pull-ups were good, maybe a little too easy, maybe need to increase the weight or hold longer. Heavy finger rolls were great, next time will do all at 125lb and would’ve liked to add another exercise to this whole workout. Assault bike work was great, definitely had to mentally dig deep for it in the last half.
Saturday
Rest Day
Sunday
AM: 3 mile run (7:20 pace)
Comments: This was the first run in a long time that I felt really solid. My foot / calf didn’t hurt at all, my pace felt easy and it felt like I could run for much further so I’m very happy about that going into this next week.
