Day 3792

ᎣᏏᏲ. ᏙᎯᏧ? Hey, welcome back!

Tomorrow I ramp up my workouts. There are 10 weeks for me to get my workouts up to speed and 29 weeks to get to my goal on the 5th of December. I’ve outlined my workouts before so I’ll just do a quick recap of my warmup.

Upper M/Th	Lower T/F	Core W/Sa
Dynamic warmup	Dynamic warmup	Dynamic warmup
Roxanne	Roxanne	Roxanne
Sally Up	Sally Up	Sally Up
AMRAP or cards	AMRAP or cards	AMRAP or cards
rope pull	Wt Lunges	wtd crunches
tire smash
medicine ball throw	medicine ball throw	medicine ball throw
hanging leg raise	hanging leg raise	hanging leg raise
deadlifts	deadlifts	deadlifts
carry wt -> sandbag up to 300#	carry wt -> sandbag up to 300#	carry wt -> sandbag up to 300#
Stairs up and down	Stairs up and down	Stairs up and down

This shouldn’t look much different from this post when I laid out some of the details. Now, we’ll lay out the rest of the details.

run (km)	long run (mi)	dummy	full gear run	ladder lift	farmers carry 100yd	search slide	plank	side plank	push ups w vest (50#)	low crawl	weighted hose pull (ft)	stairs up
1	0.25	50	100	50	25	5	30	30	100	100′	300	3
1	0.5	75	115	55	30	6	60	60	100	100′	300	4
1	0.75	100	130	60	35	7	90	90	100	100′	300	5
2	1	125	145	65	40	8	120	120	100	100′	300	6
3	1.25	150	160	70	45	9	150	150	100	100′	300	7
4	1.5	175	175	75	50	10	180	180	100	100′	300	8
5	1.75	200	190	80	55	11	210	210	100	100′	300	9
6	2	225	205	85	60	12	240	240	100	100′	300	10
7	2.25	250	220	90	65	13	270	270	100	100′	300	11
8	2.5	250	235	95	70	14	300	300	100	100′	300	12
9	2.75	250	250	100	75	15	330	330	100	100′	300	13
10	3 miles	250#	100yds	100	100	16	8min	8min	100	100′	300	14

Starting with the run, this is going to be different. It says 1/4 mile and 1km run – these are intervals and partly covered by the couch to 10k. The idea is to get in longer runs earlier.
I’ll be dragging a dummy. In this case, a sandbag as if it were a dummy building up to 250#.
I want to run at least 100 yards in full gear without having to stop. This will start as a weighted vest and ankle weight run and move up to my training bunker pants and so on until I’m doing it with about 100 pounds or more on.
The ladder lift is where I’ll strap some smaller sandbags on the top rungs of the ladder and keep lifting until I get a pretty good weight at the top
farmers carry builds up to 100 pounds per hand for 100 yards
rescue slide is 300′ of searching (150′ each direction) with full gear
planks start at 30 seconds and then go up eventually making 8 minutes, but not in these next 11-12 weeks
pushups with a weight vest – so weight vest and ankle weights do 100 pushups – As I move up it’ll be decreasing the number of reps – so 10 pushups 10x will become 100 1x.
low crawl is like the rescue slides. 100′ with full gear as low to the ground as possible
weighted hose pull – 300′ of hose or rope with weight
weighted hose move – this means holding the approximate weight of a 2.5″ line in the right and left hand and moving as if inside in a fire.
stairs up/down/back up – this is going up the stairs by stomping a step and moving up, then moving down the steps, at the bottom instead of turning around you go back up backwards.

There are some other exercises that will be incorporated like sandbag pull-throughs and the like. I am pretty sure starting with these will do what I need to. Then in 10 weeks, I can advance some of the training so that I can make the 29-week mark and lose as much weight as possible and get in good shape.

I just wanted to throw out this quick update before I go to bed b/c I have to get up super early in the morning… you know to start the next phase,

Until next time. Dodadagohvi. ᏙᏓᏓᎪᎲᎢ.