“Learn from the mistakes of others, because you can’t live long enough to make them all yourself.”

Just a little wisdom to start the week. And now back to the training schedule. I’m going to change things up here a bit and put in exactly what I’m doing. And, I a weightlifting coach who is also training for the Warrior Dash. So, I’m looking for strength and endurance, both cardiovascular and muscular.

If you are strictly strength training, use the template posted in the training schedule for August 9th – 14th.

We also have a new challenge on the horizon. Bodyweight carry, max distance in 30 minutes. That means, you must carry your own bodyweight as far as you can in 30 minutes. I would advise you not to wander too far from your starting point unless you have a cell phone and someone willing to pick you up. Use a ruck, weighted vest, farmer’s carry, etc.

Monday, August 30th:

Snatch, 6-8 sets of doubles, increase weight as needed
(alternative to snatch, overhead squat 4-6 sets of 3-5 reps)
Bench Press, 5×5
Run 1 mile.

Tuesday, August 31st:

I’ll be going for a 3 mile walk, either pushing or carrying weight.

Here’s something else you can do:
25 kettlebell swings (moderate weight)
100 reps jump rope
25 med ball slams (use wall slams as well to get some lateral work)
100 reps jump rope
4-5 rounds
Pace as needed, take about 25-40 minutes to complete.

Wednesday, September 1:

Begin workout with high intensity interval:
15 pushups
15 jump squats
Sprint 40 yards
5 rounds

Finish with 1 mile run.

Thursday, September 2:

Another 3 mile push or carry for me.

I’d recommend taking a break or doing some steady state cardio. Ride your bike, go for a jog, run on the elliptical, row a 5K.

Friday, September 3:

Cleans, 6-8 sets of doubles
Push Press, 5×5
Run 1 mile

Saturday, September 4:
Bodyweight carry, max distance in 30 minutes