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Spartan Beast Prep - Day 12

 

Day 12

Warm-up (8 min)

  • 3 Rounds:

    1. 90 sec Cardio of Choice

    2. Seated DB Good Morning: 6-10 reps @30X0

    3. Single Arm Banded or Cable Lat Pulldown: 6-10 reps/side

A) Primary Movement (12 min): Deficit Sumo Deadlift

Every 3:00 x 3 Working Sets

  • Warm-up Set: 10 reps @20X1 - Easy

  • Working Set 1: 10 reps @20X1 - RPE 7

  • Working Set 2: 8 reps @20X1 - RPE 7

  • Working Set 3: 6 reps @20X1 - RPE 7

B) Supporting Lift (10 min): Barbell Bent Over Row

Every 2:30 x 4 Working Sets

  • Warm-up Set: 10 reps @20X0 - Easy

  • Working Set 1: 15 reps @20X0 - RPE 7

  • Working Set 2: 12 reps @20X0 - RPE 7

  • Working Set 3: 10 reps @20X0 - RPE 7

  • Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X0 (aim for 15+ reps)

C) Detail Work (12-14 min): 3 working sets

  1. Push-Up: MAX unbroken reps @20X0 - rest 15 sec

  2. Hand Supported Rear Foot Elevated Split Squat: 10 reps/side @30X0 - rest 90 sec and back to 1

D) Pump Work (8-10 min): 2-3 sets

  1. DB Overhead Tricep Extension: 12-15 reps - directly into

  2. Banded or Cable Tricep Pushdown: to failure - rest 90 sec and back to 1

Cooldown (5 min): 2 sets

  1. Single Arm Wall Prayer Stretch: 30 sec/side

  2. Pigeon Stretch: 30 sec/side

  3. Cat Cow: 10 reps
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Comments

  1. RyanJuly 18, 2025 at 6:21 AM

    A) 135/185/215
    B) 75/95/115/95
    C) BW
    D) 40#; blue band

    ReplyDelete

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