Base, Back, & More

The Spartan Beast race is very soon.  This morning was the first time it hit me that I only have a few more days to prepare myself for it.  For that reason, I chose one of the more difficult workouts for starters.  Tony Horton’s One-on-One Base & Back routine.  It always seems like it should be easy, but it is definitely not.  It alternates between pull-ups and plyometrics, so the heart rate skyrockets and then you have to do pull-ups.  I’ve outlined the routine below.

No Kip pull-ups X 14
Plyo Frog Squats X 30
Wide-leg, close-grip chin-up X 14
Chair Jump Squats X 30
Switch grip pull-ups X 12
Plyo runner lunges X 30
V Pull-ups X 10
Spinning fighter squats X 30
Kippy Pull-ups X 11
Jack in the box Jump Knee Tucks X 23

Short break and then REPEAT above, although my pull-ups numbers decreased on a few of them.

Followed that workout with 15 minutes of core exercises

Then 25 Jeffees

Then I went outside, grabbed my log and ran up the hill with it for a tenth of a mile.  Well, I didn’t actually run all the way. About 2/3 of the way I had to slow to a walk and then I ran the last 20 feet or so.

30 second break to grab my breath, then 10 log throws and pick-ups

Added something new with a bear crawl down the hill for 75 feet and then immediately back up the hill BACKWARDS.  I didn’t think I was ever going to make it back up.  That little bit may have just found its way into my regular routines.

Finally, I carried the log over my head back home.  My arms/shoulders were screaming at me by the time I finally made it back home.  Time to take a shower and go to work.

There you have it.  Nothing more to say here.

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