TD 5

it appears that news of the blog is spreading and a couple more people are interested in joining 4TWC... this is great news.  with Memorial Day Weekend approaching, i just have to emphasize that the purpose of this blog goes beyond posting workouts and preparing for tough mudder... the main intent is to not only motivate my teammates to train hard, but to also spread awareness about the Wounded Warrior Project to as many people as possible and to also highlight other organizations that aid in the advancement of troops and their families...

with that said, HD and i definitely increased the intensity of this morning's workout, specifically concentrating on our backs and triceps.  just for our own reference, HD currently weighs in at 153lbs and i weigh in at 142lbs...  we started up with a barbell complex warm-up from Military Athlete, then rolled into two tri-sets, followed by abs, and an attempt at a 90 second ladder on the treadmill:

barbell complex (complete 6 reps of each exercise x 4 sets, try to finish without stopping, rest as needed)-

romanian deadlift (modified from a regular deadlift because we were using light weight)
bent over row
hang power clean
front squat
push press
back squat
pushups

we used 55lbs for our warm-up... which is nothing compared to what women were using in the Military Athlete videos... haha so as you can see we have work to do.  here i am with my first 2 sets of my warmup:

we actually didn't expect the warm-up to kill us, but it did.  afterward, we managed to push through the following, but we were definitely fatigued:

 

here i am, completing my 3rd set of the 2nd tri-set:

treadmill - 90 second ladder (at this point we were running on fumes):
.5% incline at 9.5mph

90 seconds on, 1 minute off
90 seconds on, 45 seconds off
90 seconds on, 30 seconds off
90 seconds on (lowered it to 9.0mph), 15 seconds off (we decided to call it a day after this)

didn't complete:
90 seconds on, 30 seconds off
90 seconds on, 45 seconds off
90 seconds on

so we ended up doing 57% of the treadmill work, accounting for 0.9375 miles.  next time, we have to account for intensity throughout the whole training day if we want to complete challenging ladders similar to this... now we know better.  there was no doubt i was drenched in sweat though... we also got to finally stretch- something we've ignored for a couple of training days.

i'm definitely anxious to hit the gym in a few hours... it'll be my last workout before i touchdown in las vegas at noon PST on thursday haha... one work day and a wake-up to go. until then...

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness