10 SEPTEMBER 2026 · TRAINING LOG
Spartan Race Readiness
10 rounds · 55:30
Goal: Spartan race readiness through strength, grip and repeated work across ten rounds.
Pulling Reps · archers counted per arm · body weight
Filled bars: 10 September. Outlines: 6 September. Bar pull-ups were 10 each in rounds 1 and 2 on both dates. Today: rounds 3 and 4, 3 ring archers per arm; rounds 5 to 10, 4 bar archers per arm. Previously: rounds 3 to 5, 3 ring archers per arm; rounds 6 to 10, 4 bar archers per arm. Colours identify the apparatus, so round 5 compares a changed variation. 0 5 10 Reps 10 Sep 6 Sep Round 1. 10 September: 10 bar pull-ups. 6 September: 10 bar pull-ups. Archers counted per arm. 10 1 Round 2. 10 September: 10 bar pull-ups. 6 September: 10 bar pull-ups. Archers counted per arm. 10 2 Round 3. 10 September: 3 ring archers. 6 September: 3 ring archers. Archers counted per arm. 3 3 Round 4. 10 September: 3 ring archers. 6 September: 3 ring archers. Archers counted per arm. 3 4 Round 5. 10 September: 4 bar archers. 6 September: 3 ring archers. Archers counted per arm. 4 5 Round 6. 10 September: 4 bar archers. 6 September: 4 bar archers. Archers counted per arm. 4 6 Round 7. 10 September: 4 bar archers. 6 September: 4 bar archers. Archers counted per arm. 4 7 Round 8. 10 September: 4 bar archers. 6 September: 4 bar archers. Archers counted per arm. 4 8 Round 9. 10 September: 4 bar archers. 6 September: 4 bar archers. Archers counted per arm. 4 9 Round 10. 10 September: 4 bar archers. 6 September: 4 bar archers. Archers counted per arm. 4 10 Round Goal: Archer strength and volume. Adjustment: Two ring rounds, one fewer than last time, then bar archers to sustain the work. Rings are harder for me.
Pushing Wall handstand push-ups using rings
Round 1: 10 ring press-ups.
Wall handstand push-ups using rings. Copper bars: 10 September rounds 2 to 10, 9, 10, 10, 10, 10, 8, 8, 9, 8. Sage line: 6 September, 10, 10, 10, 10, 7, 8, 8, 9, 6. Dashed goal: 10 per handstand round. Totals 82 and 78. Round 1 was 10 ring press-ups, shown separately. 0 5 10 Reps 10 Sep 6 Sep Ongoing goal: 10/round Round 2. 10 September: 9. 6 September: 10. Goal: 10 wall handstand push-ups using rings. 9 2 Round 3. 10 September: 10. 6 September: 10. Goal: 10 wall handstand push-ups using rings. 10 3 Round 4. 10 September: 10. 6 September: 10. Goal: 10 wall handstand push-ups using rings. 10 4 Round 5. 10 September: 10. 6 September: 10. Goal: 10 wall handstand push-ups using rings. 10 5 Round 6. 10 September: 10. 6 September: 7. Goal: 10 wall handstand push-ups using rings. 10 6 Round 7. 10 September: 8. 6 September: 8. Goal: 10 wall handstand push-ups using rings. 8 7 Round 8. 10 September: 8. 6 September: 8. Goal: 10 wall handstand push-ups using rings. 8 8 Round 9. 10 September: 9. 6 September: 9. Goal: 10 wall handstand push-ups using rings. 9 9 Round 10. 10 September: 8. 6 September: 6. Goal: 10 wall handstand push-ups using rings. 8 10 Round Outcome: 82 handstand reps, up from 78. Longer rests helped the earlier session. Next: Ten reps in every handstand round before increasing difficulty.
Sandbag over shoulder Lifts
Sandbag over shoulder: 4 lifts each round. Rounds 1 and 2 at 40 kilograms, rounds 3 to 10 at 50 kilograms. 8 lifts at 40 kilograms and 32 at 50 kilograms. 0 2 4 Lifts Round 1: 4 lifts at 40 kg 4 1 Round 2: 4 lifts at 40 kg 4 2 Round 3: 4 lifts at 50 kg 4 3 Round 4: 4 lifts at 50 kg 4 4 Round 5: 4 lifts at 50 kg 4 5 Round 6: 4 lifts at 50 kg 4 6 Round 7: 4 lifts at 50 kg 4 7 Round 8: 4 lifts at 50 kg 4 8 Round 9: 4 lifts at 50 kg 4 9 Round 10: 4 lifts at 50 kg 4 10 Round Work: 8 lifts at 40 kg; 32 at 50 kg. Same work as 6 September, when the load increased.
Legs and core
Rope-assisted pistol squats and knee raises in arm slings with a 10 kg medicine ball.
Every round: 5 rope-assisted pistol squats per leg and 10 knee raises in arm slings with a 10 kilogram medicine ball. Totals: 50 pistols per leg and 100 knee raises. Every round Reps Total Pistols 5 50 per leg Knee raises 10 100 Heart rate Heart rate over 55 minutes 30 seconds, with repeated rises and falls across the session. Horizontal axis: minutes. Vertical axis: beats per minute. 80 120 160 0 20 40 55 Minutes bpm