Skip to main content

Damascus W3D3

 Warmup

  • 5 mins cardio (Row or Light Bike)
  • Dynamic Warm-up:
    • Arm Swings – 30 seconds each direction
    • High Knees – 1 minute
    • Walking Lunges – 1 set of 10 reps each side
  • Activation: Banded Face Pulls – 2 sets of 10 reps


Strength and Accessory Work

Part 1 (Main Lift #1) - Deadlift

  • 5 Sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 2 (Main Lift #2) - Bench Press

  • 5 sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified.

  • 3 sets
    • 8/s Elevated DB Split Squat @ 20X1
    • Rest 30 seconds
    • 6-8 Chin Ups @ 20X1
    • Rest 1:00


Part 4 (Finisher)

  • 3 sets
    • 8-12 Tricep Pushdowns @ 20X1
    • Rest 30 seconds
    • 20 Russian Twists with Medicine Ball
    • Rest 1:00

Cooldown

  • Stretching:
    • Calf Stretch – 1 minute each side
    • Chest Stretch (doorway or wall) – 1 minute each side
  • Foam Rolling: Upper back, glutes, and hamstrings – 2 mins each

Labels:

Comments

  1. RyanNovember 20, 2024 at 9:47 AM

    1) 225#, 275#, 295# x3
    2) 155#, 165#, 185# x3
    3a) 20#
    3b) BW
    4a) 45#
    4b) 20#

    ReplyDelete

Post a Comment

Popular posts from this blog

BEAST DAY 1

Day 1 (Strength) Warm-up (10 min):   3 Rounds:  10 Air Squats 10 Banded Pull-Aparts 10 Push-ups 30s Dead Hang Strength Work:     Squat 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 Weighted Pull-up (if applicable) - Because my weighted pull up above is 175# and my bodyweight is 185#, I will just be performing the reps unweighted. Subsequent weeks will show me adding weight with reduced reps. 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 4 Rounds 8 Dumbbell Bench Press @ 20X1 8/side Weighted Bulgarian Split Squat   @ 20X1 :30 Hollow Body Hold Rest 1:00 Cooldown (10 min):   Banded Hamstring Stretch Pec Stretch Breathing Drills (Box Breathing)
1 comment
Read more

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...
Post a Comment
Read more

250326

Warm-up (8 min) 2 min Cardio of Choice + 3 Sets 15 sec Cardio Sprint - directly into 1) Cobra Sumo Stance Goodmorning; 6-8 reps @30X0 2) Single Arm DB/KB Overhead Walk; 20m/side A) Romanian Deadlift Every 3:00 x 3 Working Sets Warm-up Set - 10 reps @20X1 - Easy Working Set 1 - 12 reps @20X1 - RPE 7 Working Set 2 - 10 reps @20X1 - RPE 8 Working Set 3 - 8 reps @20X1 - RPE 9 B) 3 Sets 1) Incline DB Bench Press; 12 reps @21X0 - rest 30 sec 2) Incline Bench Reverse Crunch or Leg Raise; 8-12 reps @20X0 - - rest 60-90 sec and back to 1 C) 3 Sets 1) Barbell Upright Row; 10 reps @21X1 - rest 30 sec 2) Goblet Cossack Squat; 16 reps (8 reps/side) @20X0 - - rest 60-90 sec D) 3 Sets 1) Barbell Curls; 12-20 reps @20X0 - rest 60 sec 2) Barbell Reverse Curls; 12-20 reps @20X0 - - rest 60 sec and back to 1 Cooldown (5 min) 2 sets 1. Hip Sleeper Stretch; 30 sec/side 2. Childs Pose Lat Stretch; 30 sec/side 3. Seal Pose; 30 sec
Post a Comment
Read more