Warm-up- RX Jump Ropes http://rxjumpropes.intuitwebsites.com/
Brute Force Sandbag Ruck on Treadmill- 50 lbs for 21 minutes/3.5 mph
Single arm Dead-lifts – 3 sets, 10, 8, 6, each arm @ 135 lbs
Lat Pull Down- 3 sets of 10 desired weight
Double Walking Lunge with 50 lb sandbag- 3 sets : Walk into lunge, return to top position, and lunge again same leg before moving to next
Straight leg Dead-lift- 3 sets @ 135 lbs
Farmers Carry with Kettlebells- 3 sets @ 30 yrds each
Shrugs- 3 sets of 15 @ 55 lbs
Ankle Strengthening with stretch band.
Core, which was done a few hours later but can be combined:
4 sets of 25 med-ball sit-ups, Alternate 10 roman chair between sets.
30 barbell twists
A couple sets of curls and tricep pull-downs for vanity
Training for World’s Toughest Mudder in December.
This training session was done with an injured hand. A lifting hook was used for the deadlifts and shrugs. Feel free to scale, increase or add sets/lifts. You are welcome to add comments regarding your own personal training methods!