Editor's Note: This is a sponsored post in conjunction with our friends at Spartan Race, who have challenged one BroBible staffer, new guy Buckeye, to run the next Spartan Race June 5 in Tuxedo, New York. First he's got to train...
Surprise: more Crossfit. A one mile run, 100 pull-ups, 200 push-ups, 300 squats, and a 1-mile run, all with a 20-pound weighted vest. In the interest of maintaining muscle mass and getting some quality lifting in after a short stint without proper weightlifting, I decided to pass on the 100-200-300 sequence in the middle of the two-mile sandwich and substituted my own usual lower body workout instead.
I took the mile pretty easy, what with all the blisters still on my feet. Afterward, I plugged in the headphones, chalked up my hands, and got down to the real nitty-gritty that I'd been missing: big weights. After properly stretching my legs, I warmed up with a base 135 lbs. and scaled 20 lbs. every three reps until I got to my 335 lb. work weight on sumo deadlifts. Because I was fairly quad dominant a few months ago, I decided to make the switch to sumo deadlifts in hopes of gaining some quality hamstring mass and better hip extension. This ended up working extremely well, increasing my clean-and-snatch weights significantly. If anyone is lacking in the hammy area, I'd recommend looking into some YouTube videos on how to properly perform this. If you've never worried about your hamstrings or quads, stop being a p*ssy and start working on something other than your upper body. You'll never be a fully developed athlete or weightlifter without proper upper and lower body balance.
I did 12 work sets of 3 reps on the sumos, and followed up with 12 work sets of three reps for the front squat. These are killer on your quads and are much easier to properly hit ass-to-grass level on than with regular squats, which allows for good vastus medialis activation (which you need to work on if you're interested in keeping your knees healthy). I followed these with five sets of 10 to 20 reps on Good Mornings and glute-ham raises and ended with a jogging of the last mile.
On deck for tomorrow is a 10-mile run. As this is a 3-mile and not a 10-mile obstacle course, I have no interest in pushing myself through 100 laps on my tiny-ass indoor gym. Instead, I'm going to record some lifts for y'all to check out, hopefully passing on some basic weightlifting form knowledge in the process. I don't proclaim myself to be King of Form, but I do know a bit more than the average gym rat, and I reckon you'd get more benefit out of some videos than listening to me b*tch about a monotonous 10-mile jog.
I'm almost ready to be a Spartan. Are you?
To sign up for the next Spartan Race in your area, go to www.spartanrace.com.