Week 4: NorCal Spartan Training

Welcome to the NorCal Spartan blog!  Just wrapped up week 4 of my Spartan/OCR training. Training this past week has been great, though it’s been a little crazy in Northern California.  We have had some flooding evacuations and spillway issues in the Butte County area.  Even though this has all been going on, I still managed to stay focused and increase my mileage for the week for my running aerobic base phase.  I was stoked that my body allowed me to consistently run over 8+ miles on most of my runs this week.  Going to have to start carrying gels with me as the mileage slowly increases over the next few weeks.  The Hawaii Ultra Beast will be here before we know it!  Here is my training from this past week:

photo-feb-16-11-36-52-am

Monday 2/13:

  • 60+ Min Run at Bidwell 5 Mile
    • Ran 8.7 miles in 1:16:32 (8:47 avg. mile pace)
      • *goal was just to go out and run for 60 mins just working aerobic base, it was wet and muddy, so made sure to hit every puddle and mud area for training purposes for races*
  • Intermediate Class
    • Strength:
      • 5×3 Back Squat @ 225#
      • 5×3 Box Jump @ 40″+ (can’t remember the height of the last jump)
    • Secondary:
      • 3xMax Barbell Press @ 115#, averaged around 5 reps
      • 3×2 Swimmers
    • Conditioning (1 Round):
      • 23 Clean and Jerks @ 135#
      • 23 Bar Facing Burpees
        • *didn’t focus on time, just went at a controlled tempo*

photo-feb-13-5-29-54-pm

Tuesday 2/14:

  • Advanced Class
    • Oly:
      • 3×5 Light Barbell Hang Power Snatch + 5 OH Squats @ 45# (went light focusing on technique and movement)
    •  Strength/Secondary:
      • 4×5 Deadlift @ 315#
      • 4×30 sec Free Handstand Practice
      • 4×4 Hanging Hip Touches (4 L / 4 R)
    • Conditioning A (1 Round 1 minute stations + 30 sec rest):
      • Battle Rope
      • DB Thrusters @ 35#
      • Tuck Ups
    • Conditioning B (1 Round 1 minute stations + 30 sec rest):
      • Ball Slams
      • Body Rows
      • Jump Rope Single Unders
    • Conditioning C (1 Round 1 minute stations + 30 sec rest):
      • Battle Rope
      • DB Thrusters @ 35#
      • Tuck Ups

Wednesday 2/15:

  • 55+ Min Run at 1 Mile Park
    • Ran 6.8 Miles in 59:06 (8:35 avg. mile pace)
      • *goal was just to go out and run for 55 mins, just working aerobic base*

Thursday 2/16:

  • 60+ Min Run at 5 Mile Park
    • Ran 8.1 Miles in 1:15:00 (9:12 avg. mile pace)
      • *goal was just to go out and run for 60+ mins, just working aerobic base, ran through the muddy terrain*
  • OCR Specific Workout:
    • Strength/Core:
      • 3x150m Bucket Carry @ 80#
      • 3×1 min Straight Arm Plank
      • 3×30 sec Straight Arm Side Plank ( L / R)
      • 3×30 sec Reverse Plank
    • Conditioning (4 Rounds, 1 min of rest between rounds):
      • 3 Strict Ring Muscle Ups
      • 6 Burpees
      • 9 Strict Ring Pull Ups
      • 12 Box Jumps @ 24″
        • Rd 1 = 1:26, Rd 2 = 1:29, Rd 3 = 1:53, Rd 4 = 2:36 (definitely was done after this round)

Friday 2/17:

  • Took Friday Off.  Needed the recovery day.

photo-feb-18-2-45-12-pm

Saturday 2/18:

  • 90+ Min Run at 5 Mile Park
    • Ran 10.2 Miles in 1:34:04 (9:14 avg. mile pace)
      • *goal was just to go out and run for 90+ mins, just working aerobic base*

Sunday 2/19:

  • Took Sunday Off, legs needed a little recovery from the mileage from the week and to be ready to hit the next week hard.

Looking to learn more about Obstacle Course Racing and hate reading to gain information (if you made it this far, chances are you like to read…)? Check out The Obstacle Order Podcast!  They have 104 episodes of great content on OCR and Spartan Racing.

Live in the Northern California Area and need a place to train OCR and Spartan?  NorCal Strength and Conditioning has two locations, Chico and Marysville.  Email me at matt@norcalsc.com for more details and information!

For more things Spartan, OCR, etc. make sure to “Like” Us on Facebook and “Subscribe” to the blog so you don’t miss anything (on the right side bar menu)!

Stay tuned next week for Week 5 of Programming here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!

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