Ranger Up

[JonnyGunns]

So i have just completed my first ever OCR.  My training leading up to the event, plus post-race analysis, is detailed in my Barbarian Challenge training log.  This log will pick up where that race ended. i do hope to do more of these events in the future, plus a smattering of 5 and 10ks, some powerlifting meets, some shooting comps, and whatever other epic adventures i may come across.  

 

So, here we go!

[JonnyGunns]

Training 20 June 2016

So after the Barbarian Challenge, my whole body looked pretty much like this arm that my 11 year old is so joyously pointed out. Yes, the whole body. Feet, calves, knees, hamstrings, thighs, abs, arms, and shoulders. i can't see my back, but it is sore as well. 

 

Todays training consisted of :

 

10 minutes on Airdyne.

Manual adjustments of hips, pelvis, SI Joint, spine, neck, and shoulders. 

Manual stretching of hamstrings, quads, glutes, hip flexors, and thoracic spine. 

Foam rolling of entire body, head to toe.  This sent me into orbit!

10 more minutes of Airdyne at a faster pace. 

And that was it!

 

 

[JonnyGunns]

Training 21 June 2016

 

1. Manual adjustment of spine, neck, hips, SI joint, and pelvis. Followed by thoracic mobility. 

 

2. Barbell Complex Warmup 100x45. i do one long, uninterrupted set of 10 reps on 10 different exercises to hit every major muscle group while standing (overhead press, tricep extensions, heel raises, good mornings, front squats, upright rows, shrugs, reverse curls, bent over rows, and RDLs). 

 

3a. Heavy Duty Trap Bar Pulls 5x75, 5x165, 5x255, 2x5@345, 5x400. No rest. 

3b. Banded Good Mornings 8x1 Black Band, 3x8@2 Black Bands. Done on a 5-1-X-1 tempo. Rest 120 seconds. 

 

4a. Single Leg RDL with KB Row in Down Position 4x6@70 each side. No rest. 

4b. Explosive Dips 5x6@BW. Come off the dip bars at the top of each rep. Rest 90 seconds. 

 

5a. Bent Over DB Raises 3x10@35 each side. No rest. 

5b. Banded Pullaparts 4x20@Black Miniband. Rest 60 seconds. 

 

6a. Fat Gripz Barbell Curls 4x6@95. No rest. 

6b. DB Hammer Curls 3x12@50 each side. Rest 60 seconds. 

 

7. Ab Work 200 reps. Mixture of multiple exercises. 

 

[JonnyGunns]

Training 23 June 2016

 

1. Barbell Complex Warmups 100x45. 

 

2a. Barbell Front Squat 10x45, 5x95, 5x135, 3x165, 3x177.5 all with 60 seconds rest. Then 8x3@195 with 90 seconds rest. 

2b. Med Ball Broad Jump + MB Chest Pass 4x3@25#MB.

 

3a. Incline Barbell Press 10x45, 5x95, 5x135, 3x150, 3x165 all with 60 seconds rest. Then 8x3@175 with 90 seconds rest. 

3b. Plate Cuban Press 2x10@10 each hand. 

3c. Y Lift Offs on Incline Bench (face down) 2x10@10 each hand. 

3d. Banded External Rotations 2x10@Super Heavy Band. 

 

Giant Set: complete the following with as little rest as possible

4a. Barbell Front Rack Reverse Lunge 4x6@135 each leg. 

4b. Lunge Jumps 3x5@BW each leg.

4c. DB Incline Flyes 5x10@40 each side. 

4d. Rope Pull-ups 5x8@BW. 

4e. Banded Dead Bugs 3x5@Black Miniband each side.

[JonnyGunns]

Training 24 June 2016

 

Hand/ Eye coordination work. 4 hours on the skeet range. Won the days shooting with right at 80% break rate. 200 rounds of 12 gauge fired is an awesome way to spend the day. Doing it with some old and new friends made it even better. 

 

And, to cap off the week, we had a couple of ultimate frisbee games tonight. According to the fit bit, right at 4 miles ran in the games. 

[JonnyGunns]

Training 26 June 2016

 

Disc Golf. Just a little over 3 mile, hilly and wooded course. The equivalent of 42 floors climbed during the game. We are thinking of running it as we play in the very near future. Time was 1:38. Oh, it was 99* and 95% humidity when we started and a thunderstorm was rolling in as we finished. Cool lightening show!!

[JonnyGunns]

Training 28 June 2016

 

1. Airdyne Warmup x 5 minutes. 

 

2a. 24" Weighted Box Jumps 3x5@BW+10# Vest. No rest. 

2b. Weighted Side Planks 3x45 seconds each side@BW+10# Vest. Rest 60 seconds. 

 

Time 8:30.  

 

3. HD Hex Bar Pulls 5x75, 5x165, 5x255, 5x345 then 3x3@435. Rest 90 seconds. 

 

Time 16:13

 

4a. Deadhang Weighted Chinups 3x5@BW+10#Vest. No rest. 

4b. Half Kneeling KB Shoulder Press 8x44, 2x8@53 all with 90 seconds rest. 

 

Time 6:22

 

5a. Extreme Fat Gripz TRX Push-ups 4x10@BW+10# Vest. No rest. 

5b. Fat Gripz TRX Rows 4x12@BW+10# Vest. No rest. 

5c. Walking Lunges 4x10@BW+10# Vest.  Rest 60 seconds. 

 

Time 8:38. 

 

2 Rounds of the following for time:

A. 10m 90# Plate Pushes. 

B. 20m 90# DB Farmer Walks. 

C. 10m Walking Lunges@BW. 

D. 10 Pushups@BW. 

 

Finish it off with an 800m 30# stuffed tire inner tube walk. 

 

Time 9:28. 

 

[JonnyGunns]

AM Training Session 29 June 2016

 

Hill Sprints x 6 Repeats

 

Walk 1/2 mile from my home to the bottom of a large hill. Sprint to the apex, walking back down to recover. Do this 6 times. No rest, as soon as i touch the painted stop stripe, it's back to the top. Walk back home after the last sprint for a cool down. 

 

Time 27:30.

1.4 miles total. 

23 floors of elevation climbed. 

[JonnyGunns]

PM Training Session 29 June 2016

 

1. Barbell Complex Warmup 100x45. Coupled with hip mobility. 

 

2a. Barbel Back Squat 5x45, 5x95, 5x135, 3x185, 3x225, 5x265, 5x285 all with 90 seconds rest. Then 5x3@315. No rest. 

2b. Four Way Neck on Stability Ball 3x12@BW each of four planes. 90 seconds rest. 

 

3a. DB Split Row 4x6@120 each side. No rest. 

3b. Single Arm DB Bench Press 4x8@80. Rest 30 seconds. 

3c. DB RDL 4x10@80 each side. No rest. 

3d. Ab Wheel Rollout from Knees 4x12@BW. Rest 90 seconds. 

 

Time 20:02. 

 

4a. DB Skullies 3x6@45 each side. No rest. 

4b. 1/2 Kneeling Pallof Press 3x6@Super Heavy Band. Rest 60 seconds. 

 

Time 4:45

[JonnyGunns]

Training 30 June 2016

 

1. Airdyne Warmup x 10 minutes. 

 

2. Hang Squat Clean 3x45, 3x65, 3x95, 3x115, 3x135, 2x3@155. Been >3 years since these last done. Gotta work on technique and speed. 

 

3. Barbell Front Squat 5x45, 5x95, 5x135, 4x177.5, 4x192.5, 4x205 all with 60 seconds rest. 

 

         Time 10:32

 

4a. Rope Pull-ups 3x10@BW. Rest 30 seconds. 

4b. Incline Bench Press 5x45, 5x95, 5x135, 4x165, 4x175, 4x4@187.5 all with 60 seconds rest. 

 

          Time 15:43

 

5a. Barbell Hip Thrust 3x8@315+30# SB. No rest. 

5b. DB One Arm Press 3x8@50. Rest 90 seconds. 

 

         Time 8:41. 

 

6a. DB Incline Curls 3x6@45 each side. No rest. 

6b. Fat Gripz Barbell Reverse Curls 3x8@65. Rest 60 seconds. 

 

         Time 6:15

 

 

[JonnyGunns]

Training 02 July 2016

 

1. Plyometric Warmup: 

A Marches x 10m

A Skips x 10m

Power Skips x 20m

Wall Sprints 3x5 second goes

Single Broad Jumps x 5

Double Broad Jumps x 3

Triple Broad Jumps x 2

 

2a. MB Backward Toss 3x5@35#MB. No rest. 

2b. Squat to MB 3x5@BW. No rest. 

2b. MB Slam 3x5@35# MB. Rest 60 seconds. 

 

3a. Pistols 4x5 each side@BW. No rest. 

3b. Incline One Arm Push-ups 4x5 each side@BW. No rest. 

3c. Eagles Loops Chin-ups 4x5@BW (fingertip webbing straps used for all kinds of pulling from Iron Mind). No rest. 

 

5a. MB Bearhug Carry 3x50m@35#. No rest. 

5b. Elbow To Knees from Plank Position 3x6 each side. No rest. 

5c. Jump Rope 3x60 seconds. Rest 60 seconds. 

 

6. Snatch Grip High Pulls from the Hang 5x157, 3x3@245 ( i use a mixture of pound and kilo plates when training at home, thus some of the funky numbers). 

 

7a. Ring Dips 3x5@BW. No rest. 

7b. Ring T's 3x5@BW. No rest. 

7c. Barbell Shrugs 3x10@245. Rest 90 seconds. 

 

8. Grip and Forearm Training, using a mixture of homemade wrist rollers, twist yo wrist, forearm reverse extensions, plate holds, and gripper work. 

 

Total time was 48 minutes exactly. My 11 year old lifted with me today and made enduring the 100*+ temps outside bearable. Great times!!!  

[JonnyGunns]

Training 03 July 2016

 

Disc Golf in the woods. Course took 1:44 to complete and we climbed the equivalent of 42 floors. 2.5 miles in length. 

[JonnyGunns]

Training 05 July 2016 

 

1. Airdyne Warmup x 5 minutes. 

 

2a. Weighted 24" Box Jumps 3x5@BW+10#. No rest. 

2b. Weighted Side Plank 3x50 seconds @ BW+10#. Rest 60 seconds. 

 

Time 8:46. 

 

3. HD Hex Pulls 5x75, 5x165, 5x255, 5x345. All with 60 seconds rest. Then 2x2@445 with 90 seconds rest. 

 

Time 8:16

 

4a. Deadhang Weighted Chinups on 2-1-X-1 tempo 3x6@BW+10#. No rest. 

4b. Half Kneeling KB One Arm Press 3x8@53#. Rest 90 seconds. 

 

Time 6:00. 

 

5a. TRX Extreme Fat Gripz Push-ups 4x12@BW+10#. No rest. 

5b. TRX Fat Gripz Rows 4x10@BW+10#. No rest. 

5c. Weighted KB Goblet Walking Lunges 4x8 each side@45#. Rest 90 seconds. 

 

Time 10:09. 

 

6. Sandbag Jog/Walk 50#x800m. 

 

Time 5:59. 

 

7. 3 Rounds for Time:

A. 10 MB Slams with 25# MB. 

B. 10 Dips@BW. 

C. DB Farmers Walk 90# each hand x 25m. 

 

Time 4:14. 

[JonnyGunns]

AM Training Session

06 July 2016

 

1. Hill Sprint Repeats x 7. 

Walk to the bottom of a large hill 0.5 miles away. As soon as my foot touches the painted stop strip, turn around and sprint to the apex of the hill. Do this seven times. Walk home after the last sprint. 

 

Time 27:14.

Distance 1.61 miles. 

Elevation Gained 25 floors. 

 

Go go home and turn into a puddle of sweat. At 06:00, it as 75* and 95% humidity.  Ahh, May-October in the South!

[JonnyGunns]

PM Training Session

06 July 2016

1. Barbell Complex Warmup 100x45. 

 

2. Barbell Back Squat 5x45, 5x95, 5x135, 3x185, 2x225, 2x265 all with 60 seconds rest. Then 8x2@295 all with 60 seconds rest. 

 

Time 17:12

 

3. Barbell Bench Press 5x45, 5x95, 5x135, 2x165, 2x185 all with 60 seconds rest. Then 8x2@215 all with 60 seconds rest. 

 

Time 14:27

 

4a. DB Split Row 4x6@130. No rest. 

4b. DB RDL 4x10@90 each side. No rest. 

4c. Ab Wheel Rollout 4x12@BW. Rest 90 seconds. 

 

Time 12:37

 

5a. DB Skullies 3x8,6,5@45 each side. No rest. 

5b. Eagle Grip Pull-ups 3x5@BW. No rest. 

5c. Banded Woodchoppers 3x10 each side@Black Minibamd. Rest 60 seconds. 

 

Time 7:21

 

6. Grip Training:

A.  Captains of Crush #1 x 8 each hand. 

B.  CoC #1.5 5x3 each hand alternating with Red Expand Hand Bands 5x10 each hand. 

[JonnyGunns]

Training 07 July 2016

 

1. Barbell Complex Warmup 100x45. 

 

2. Hang Clean 3x45, 3x75, 3x95, 3x115, 3x135, 3x155, 3x2@165 all with 90-120 seconds rest. 

 

Time 19:47

 

3. Barbell Front Squat 5x45, 5x95, 5x135, 3x165, 3x185, all with 90 seconds rest. 

 

Time 9:30

 

4a. Incline Barbell Press 5x45, 5x95, 5x135, 3x165, 3x185, 3x2@210, rest 30 seconds 

4b. Rope Pull-ups 4x10@BW. Rest 60 seconds. 

4c. After 4b finished, do 4 Way Neck on SB 3x10@BW all four directions. Rest 60 seconds. 

 

Time 21:13

 

5a. Barbell Hip Thrust 2x10@365+20#SB. No rest. 

5b. DB One Arm Press 2x4@60. Rest 90 seconds. 

 

Time 3:39

 

6a. DB Hammer Curls 2x12@60 each side. No rest. 

6b. Sledge Hammer Wrist Work 2x10@10# all 4 directions. 

 

Time 3:54

 

i am not sure what my problem was today. Really tired and lacking all explosiveness. Will try to eat a higher amount of carbohydrates tonight, no lifting on Friday, and will do a decent work out Saturday evening.

 

[JonnyGunns]

Training 11 July 2016

 

1. Airdyne Warmup x 5 minutes. 

 

2a. Weighted 24" Box Jump 3x5@BW+10# Vest. No rest. 

2b. Weighted Side Plank 3x55 seconds@BW+10# Vest each side. Rest 70 seconds. 

 

Time 9:10

 

3. HD Hex Pulls 5x75, 5x165, 5x255, 5x345, all with 60 seconds rest. Then 3x3@405 with 90 seconds rest. 

 

Time 8:55

 

4a. Weighted Eagle Grip Pull-ups  3x5@BW+20# Vest. No rest. 

4b. 1/2 Kneeling Single Arm KB Press 3x6@70 each side. Rest 60 seconds. 

 

Time 5:54

 

5a. Extreme Fat Gripz TRX Push-ups 4x12@BW+10# Vest. No rest. 

5b. Fat Gripz TRX Row 4x12@BW+10# Vest. No rest. 

5c. Walking Forward Lunges 4x8 each leg @10#Vest+44#KB. Rest 90 seconds. 

 

Time 13:09. 

 

6a. MB Slam 3x10@25#. No rest. 

6b. Dips 3x12@BW. No rest. 

6c. DB Farmers Walk 3x25m@90# each hand. No rest. Repeat. 

 

Time 3:53

 

7. 800m jog/walk with 50# SB. 

 

Time 5:20

 

i decided to completely rest over the weekend. No running, no sprints, no throwing, no lifting. Just some light walking and general chores. Feeling so much better!

[JonnyGunns]

Training 12 July 2016

 

1. Barbell Complex Warmup 100x45. 

 

2. Barbell Back Squat 5x45, 5x95, 5x135, 3x185, 3x225, 2x275, 2x275, then 3x5@225 squatting down until glutes touch a MB. Additional hip mobility and T-Spine mobility done in between. 90 seconds rest between each set. 

 

Time 23:15

3. Barbell Bench Press 5x45, 5x95, 5x135, 5x165, 3x195, then 6x3@210 all with 60 seconds rest. 

 

Time 13:31

 

4a. DB Row 4x6@130 each side. No rest. 

4b. DB RDL 4x12@90 each hand. No rest. 

4c. Ab Wheel Rollouts 4x12@BW. Rest 90 seconds. 

 

Time 12:27

 

5a. 1/2 Kneeling Pallof Press 3x12@Black Mini Band each side. No rest. 

5b. DB Skullies 3x12@35 each hand. No rest. 

5c. Chinups 3x5@BW on 2-1-X-1 tempo. No rest. 

5d. Standing Band Crunch with Twist 3x15 each side@ Black Mini Band. Rest 60 seconds. 

 

Time 12:10

 

[JonnyGunns]

13 July 2016

AM Training Session

 

Hill Sprint Repeats. Walk to the bottom of a large hill 1/2 mile away. Sprint from the bottom, to the top, walking back down after each effort. Repeat for total of 8 sprints. Walk home.

 

Time 30:08. 

Distance 1.8 miles

Elevation Gained 28 Floors

[JonnyGunns]

Training 15 July 2016

 

1. Barbell Complex Warmup 100x45

 

2a. Barbell Back Squat 5x45, 5x95, 5x135, 5x185, 5x225, 3x265 then 6x3@285. No rest. 

2b. Seated Single Leg Hamstring Curl with Band 5x5@Black Miniband. Rest 120 seconds. 

 

3a. Incline Bench Press 5x45, 5x95, 5x135, 5x155, 5x185, then 2x3@205. No rest. 

3b. Rope Pull Ups 4x10@BW. Rest 90 seconds.

 

Not much time to train this morning, so i hit the main lifts. Will get in some more work tomorrow. AND....i scored a huge tire to train with this afternoon for FREE!!!  I'm guesstimating it weighs between 350-400#, just based on loading it by myself into the truck. Fun times ahead!

[JonnyGunns]

Training 16 July 2016

 

1. Airdyne Warmup x 5 minutes. 

 

2. Hang Clean 3x45, 3x75, 3x95, 3x135, 4x3@155. Rest as needed (30-90 seconds). 

 

3a. Barbell Hip Thrusts 3x10@315+30# SB. No rest. 

3b. 1 Arm DB Standing Press 3x5@60. Rest 120 seconds. 

 

4a. Extreme Gripz Banded KB Curls off Blocks 4x8@35 each arm. No rest. 

4b. Fat Gripz Reverse Barbell Curls 3x8@65. Rest 90 seconds. 

 

5. Ab Circuits: Toes to ceiling to failure, hanging windshield wipers to failure, and stir the pots on stability ball to failure. Repeat. 

[JonnyGunns]

Training 18 July 2016

 

1. Airdyne Warmup x 8 minutes. 

 

2a. Weighted 24" Box Jump 3x5@BW+10# Vest. No contramovement prior to jumping and no arm involvement. No rest. 

2b. Weighted Side Plank 3x60 seconds each side @BW+10# Vest. Rest 60 seconds. 

 

Time 9:53

 

3. HD Hex Bar 5x75, 5x165, 5x255, 5x345 all with 60 seconds rest. Then 3x3@435 with 90 seconds rest. 

 

Time 9:38

 

4a. Weighted Eagle Grip Pull-ups 3x5@BW+20#. No rest. 

4b. 1/2 Kneeling KB Press 3x7@70# each side. Rest 90 seconds. 

 

Time 6:53

 

5a. TRX Extreme Fat Gripz Weighted Push-ups 4x15@BW+10#. No rest. 

5b. TRX Fat Gripz Rows 4x12@BW+10#. No rest. 

5c. KB Lunge 4x10 each leg @44#. Rest 60 seconds. 

 

Time 9:58

 

6. 800m Sandbag + 10# Vest Jog/Walk. 

 

Time 5:40

[JonnyGunns]

Training 21 July 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Donkey Calf Bounce 4x25@BW. No rest. 

2b. Wrist Roller 4x10# at shoulder height. No rest. 

2c. Twist Yo Wrist Radial and Ulna Deviation 4x5# at shoulder height. Rest 30 seconds. Repeat. 

 

3. Depth Drops 4x5@BW from 20". Stick the landing on balls of feet and remain in that position for 5 count. Rest 60 seconds 

 

4. Snatch Grip High Pull from Hang 5x65, 5x85, 5x105, 5x135, 3x165, 3x195, 3x205, then 3x3@225. Rest 30-60 seconds depending on load. 

 

5a. Barbell RDLs 3x10@225. No rest. 

5b. Ring Dips 3x12@BW. No rest. 

5c. MB Slams 3x10@35#. Rest 30 seconds and repeat. 

 

6a. Eagle Grip Chin-ups 3x6@BW. Walk to tire. 

6b. Right/Left Sledge Hammers to Tire 3x10 each side@8#. Walk to bands. 

6c. Banded Broad Jump 3x5@Black Miniband. Walk to chin strap. Repeat. 

 

Total time 56:48

 

i got sick with sinus and ear infection on Tuesday. Got a Rocephin and beta-steroid injection on Wednesday. Started oral meds last night. So i have missed a few training sessions this week. Tried to do a little day and survived. 

[JonnyGunns]

Training 23 July 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Paused Barbell Front Squat 5x45, 5x95, 5x135, 3x165, 3x185, then 3x3@205. Rest as needed. Lowered the weight and working on full depth squatting with a pause in bottom position. 

2b. Banded Standing Ab Pulldowns with Twists 3x15@Black Miniband each side. 

 

3a. Incline Barbell Bench Press 5x45, 5x95, 5x135, 5x165, 5x185, then 3x3@205. No rest. 

3b. Rope Pull-ups 5x10@BW. No rest. 

3c. 4 Way Neck on Stability Ball 3x12@BW each direction. No rest. 

3d. TRX Fallouts 3x8@BW with 3 seconds hold in bottom position. 

 

4. 1 Arm Farmers Walk 3 Man Relays. Grab 100# Farmers Walk Device, walk 25 m. Wait for next person to arrive and walk back using the opposite hand. This continued until only one person could maintain grip. The other guys had to pick up lunch tab. Free food tastes great!!

[JonnyGunns]

Training 24 July 2016

 

Recovery Day

 

1. Prowler Sled Drags 2 plates x 20m for three repeats. 

 

2. Prowler Sled Low Handle Pushes 2 plates x 20m for three repeats. 

 

Thats it!