Front squats (65)
Sumo squats to high pull (65) I don't do enough things in a wide stance, this really lit my glutes and inner thighs on fire.
Deep goblet squat holds. I do this sometimes to work on depth.
Pull ups. Doing these twice this week to get ready for the race
Kettlebell swings
Calf raises single leg
Stretches for hips
Some of the stuff today I think will help with things like the traverse wall. I have crappy hip flexibility, and last year I know my hips/glutes were too weak which is probably why I couldn't do it. Alot has changed since then - seriously, I have kind of a big ass now for the first time in my life. It better help me get across that damn wall.
Finally I simulated a tractor pull with this
I think the tractor pulls at the races are 75 - a 70 lb bell felt similar. The tractor pulls at the Sprints I did were easy, but the one in South Carolina was pretty brutal. This rope tore up my hands, but it's all just preparation to me. Making me stronger.
This week I will do more pull ups, high pulls, overhead presses, and BURPEES. Might even hop on the stairmaster or Jacobs ladder to help with the climbing.
I am now questioning just what the hell I have gotten myself into. Rumors are flying of a 20 mile course, 35 degree water temps, cold weather with snow still on the ground. But I can do it - might be ugly but I know I can finish.
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