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.