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Spartan Beast Prep - Day 38

  Warm-up (8 min) 2 min Cardio of Choice + 3 Sets: Single Arm Plank: 20-30 sec/side Incline Trap 3 Raise: 10-15 reps @20X0 A) Primary Movement (14 min): Incline Dumbbell Bench Press Every 3:00 x 4 Working Sets Warm-up Set: 10 reps @20X1 - Easy Working Set 1: 10 reps @20X1 - RPE 7 Working Set 2: 8 reps @20X1 - RPE 8 Working Set 3: 6 reps @20X1 - RPE 9 Working Set 4: Drop back to Set 1 weight, MAX unbroken reps @20X1 (aim for 10+ reps) B) Supporting Lift (10 min): 3 working sets Supinated Body Row: 12-20 reps @21X1 - directly into Pronated Pullup Isometric: 15-30 seconds - rest 2 min and back to 1 C) Detail Work (14 min): 3 sets Nordic Hamstring Curl: 6-8 reps or BC Gliding Hamstring Curl: 12-15 reps - rest 15 sec Hamstring March: 6-8 reps/side @20X0 - rest 15 sec Hanging Leg Raise or Roman Chair Leg Raise: 8-12 reps - rest 90 sec and back to 1 D) Pump Work (8-10 min): 2-3 sets Goblet Squat or Machine Seated Knee Extension: 15-20 reps @20X0 - directly into Heels Elevated Wall Sit: 30...
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Spartan Beast Prep - Day 36

  Day 36 Warm-up (8 min) 3 Rounds: 90 sec Cardio of Choice Hand Support Foot Elevated Cossack Squat: 6-8 reps/side @22X1 Single Leg Glute Bridge or DB Single Leg Glute Bridge: 8-12 reps/side @20X1 A) Primary Movement (14 min): Cyclist Back Squat Every 3:00 x 4 Working Sets Warm-up Set: 8 reps @20X1 - Easy - 95 Working Set 1: 8 reps @20X1 - RPE 7 - 95 Working Set 2: 8 reps @20X1 - RPE 8 - 115 Working Set 3: 8 reps @20X1 - RPE 9 - 125 Working Set 4: Drop back to Set 1 weight, MAX unbroken reps @20X1 (aim for 8+ reps) - 95 B) Supporting Lift (12 min): Strict Press Every 3:00 x 4 Working Sets Warm-up Set: 10 reps @20X1 - Easy - 45 Working Set 1: 10 reps @20X1 - RPE 7 - 55 Working Set 2: 8 reps @20X1 - RPE 7 - 65 Working Set 3: 6 reps @20X1 - RPE 7 - 65 Working Set 4: Drop back to Set 1 weight, MAX unbroken reps @20X1 (aim for 10+ reps) - 55 C) Detail Work (10 min): 3 sets Barbell Reverse Curl: 10-12 reps @21X1 - rest 30 sec - 45 Farmers Walk: 30m - rest 60 sec and back to 1 - 70/each D...
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Spartan Beast Prep - Day 33

SITREP - 250819 RECOVERY MATRIX:  🛌 SLEEP [7H 21M, GREAT] 🔥 SAUNA [15M @ 180-200F] 🧊 COLD PLUNGE [5M @ 65F] 📊 HRV [NORMAL, 55]  SUPPLY STATUS:  Fish oil - 2000 mg Multivitamin COQ-10 - 400 mg Lion's Mane - 1800 mg Vitamin D - 50 mcg TRAINING REPORT:  Warm-up (8 min) 2 min Cardio of Choice + 3 Sets: 15 sec Cardio Sprint → Seated BB Good Morning: 6-10 reps @30X0 Extended Plank: 40-60 sec A) Primary Movement (12 min): Conventional Deadlift Every 3:00 x 3 Working Sets Warm-up Set: 10 reps @20X1 - Easy - 135 Working Set 1: 8 reps @20X1 - RPE 7 - 185 Working Set 2: 6 reps @20X1 - RPE 8 - 225 Working Set 3: 4 reps @20X1 - RPE 9 - 275 B) Supporting Lift (10 min): Supinated Bent Over Row or Smith Machine Supinated Bent Over Row Every 2:30 x 4 Working Sets Warm-up Set: 10 reps @20X0 - Easy - 135 Working Set 1: 10 reps @20X0 - RPE 7 - 135 Working Set 2: 8 reps @20X0 - RPE 8 - 145 Working Set 3: 6 reps @20X0 - RPE 9 - 155 Working Set 4: Drop back to Set 1 weight, MAX unbroke...
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