TD 14

over the weekend, 7 members of 4TWC got to meet and discuss the next training session:  july 1- TS is hosting and is pretty excited about christening new TM training grounds near his neighborhood.  can't wait to see what TS has in store for the rest of the team.  TS has also been posting his own training sessions on his facebook fan page at We Are Fit.  he demonstrates great functional circuit movements that embody the spirit of tough mudder, with an emphasis on applicable fitness to daily life.  great information on that page... definitely check that out whenever you get the chance. 

AM, DK, RL, HD, TS, Doc TD, and me participated in a little "forced march" on saturday, june 11.  we won't count that as a training day because the intensity wasn't there and the purpose of the forced march wasn't to condition us, but to test out our gear on movements that are roughly 5k.  the next two days, HD and i took off to recover cause we put in a good amount of work last week.

this morning, we started off with a circuit, followed by a tabata on the treadmill, then by a swim:

for time
rounds of 11-8-5 reps
155lbs deadlift, box jump, 75lbs hang clean &jerk
+
15 kettlebell swings (25lbs), 25 pushups

here is a clip of me finishing out my last set.  although this was our warm up, it kicked my butt and i was surprised i couldn't go through the last set unbroken:

i gotta use my legs more for the clean & jerk and go lower on my pushups.  i have to be more cognizant of these things despite being fatigued.

results
HD: 11min 20sec     DV: 8min 40sec

next we did a tabata on the treadmill
6.5mph, 12% inclince, 20sec on: 10sec off x 8 rounds

subsequently, we ended off with a 200m swim, for time
at the end of the first 50m- 15 bicycle crunches, 10 push throughs, 10 dive bombers
at the end of the second 50m- 15 flutter kicks (military count), 10 right crossover crunches, 10 left crossover crunches

here is HD starting off his first 50m:

HD does a couple more bicycle crunches than necessary, but it's still good training!  after the swim, we felt like we had more in the tank and were pretty happy with the work capacity we've built up thus far.

results
HD: 11min 30 sec     DV: 8min 30 sec

it's weird- the times just happened to work out like that, having nearly identical performances on both our parts on the the first series and last series...  looking to do a moderate distance on the treadmill and a short circuit tomorrow... trying to lighten the load a bit for this week.

we're at the 150 day mark until TM tri-state '11, approximately 21 weeks and change.  like i said, i think we're ready now, but there will always be room for improvement...

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness