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Spartan Beast Prep - Day 10

 

Day 10

Warm-up (8 min)

  • 2 min Cardio of Choice

  • 3 Sets:

    1. 15 sec Cardio Sprint → Plank KB/DB Pass Through: 40-60 sec

    2. 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: 15 reps @20X1 - RPE 7

  • Working Set 2: 12 reps @20X1 - RPE 7

  • Working Set 3: 10 reps @20X1 - RPE 7

  • Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X1 (aim for 15+ reps)

B) Supporting Lift (10 min): 3 working sets

  1. Supinated Body Row: 12-20 reps @21X1 - directly into

  2. Pronated Pullup Isometric: 15-30 sec - rest 2 min and back to 1

C) Detail Work (14 min): 3 sets

  1. Nordic Hamstring Curl: 6-8 reps or BC Gliding Hamstring Curl: 12-15 reps - rest 15 sec

  2. Hamstring March: 6-8 reps/side @20X0 - rest 15 sec

  3. 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

  1. Goblet Squat or Machine Seated Knee Extension: 15-20 reps @20X0 - directly into

  2. Heels Elevated Wall Sit: 30-60 sec - rest 90 sec

Cooldown (5 min): 2 sets

  1. Shinbox Switch: 5 reps/side

  2. Butterfly Stretch: 30 sec

  3. Kneeling Triceps Stretch: 30 sec/side
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Comments

  1. RyanJuly 16, 2025 at 6:27 AM

    A) Shoulder injury - 40#/each
    B) BW
    C) BW; 20#/each; BW
    D) 15#

    ReplyDelete

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