Jacob’s Daily Workouts

After the first workout of the day

Last week I started a segment covering adventure racing, and as promised, we are checking back in on Jacob and his adventure race workouts. The following outlines his race prep routine. I should also mention that Jacob is recovering from a finger injury and so is restricted from doing anything that would re-injure it. Since he works full-time, he breaks his workouts up and does two daily at lunch and as well as his break. He’s incorporating a mix of body weight exercises, weights, plyometrics,  and dynamic as well as static strength training, and cardio intervals.

Workout #1:

Mondays are 5 rounds of max reps for 20 seconds with 10 seconds of rest in between, and consisting of the following:

1) Sit throughs
2) Mountain climbers
3) Floor crunches
4) Push ups

Tuesdays are pyramids of 15, 12, 10, 8, and 6 reps with 2 1/2 minutes rest in between and made up of:
1) Barbell deadlifts
2) Barbell Push-press
3) Weighted walking lunge
4) Pull ups
5) Box jumps
6) Dips

Wednesdays are 45 minutes of straight cardio on an exercise bike

Thursdays are divided into 2 circuits of one minute intervals on a treadmill for 12 minutes followed by:

Circuit 1
1) Dumbell deadlift to overhead press
2) Russian twist with dumbbell
3) Push up to alternate single arm row plus spiderman

Circuit 2
1) Burpees
2) Alt toe touch
3) Kettle bell swing

Fridays are 4 rounds of 8 reps with one minute rest consisting of:
1) Spiderman push-ups
2) Pull ups
3) Dips
4) Alternating jumping lunge
5) Hanging leg lift

Workout #2:

3 rounds of the following with 40 second rest between rounds
20 pushups
30 V-situps
30 lunges
40 air box squats
20 mountain climbers
30 second side planks

Jacob’s Trail Running Workout

Jacob finishes off the second set with a 3-mile run. In addition, he incorporates shadow boxing, jump rope, and movement drills in sporadically to keep things moving. In the near future he will be allocating time on the weekends for trail running and mountain biking. I should also mention that this is not a workout that I designed. However, I will be helping Jacob as needed with mobility, stability, and muscle taping. We’ll be checking back in with Jacob periodically as the deadline for the race draws near. Keep living your life to the optimum, Jacob!

Melissa
OptimumCondition.com
(619) 252-4993
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