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Spartan Beast Prep - Day 17

 

Day 17

Warm-up (8 min)

  • 3 Rounds:

    1. 90 sec Cardio of Choice

    2. Banded Scapular Pushup: 10-15 reps

    3. Supinated Band Pullapart: 15-20 reps

A) Primary Movement (14 min): Dumbbell Bench Press

Every 3:00 x 4 Working Sets

  • Warm-up Set: 10 reps @20X1 - Easy

  • Working Set 1: 12 reps @20X1 - RPE 8

  • Working Set 2: 10 reps @20X1 - RPE 8

  • Working Set 3: 8 reps @20X1 - RPE 8

  • Working Set 4: 6 reps @20X1 - RPE 8 + Single Drop Set to Failure (-30%)

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

  1. Supinated Strict Pull-up: 8-12 reps @21X1 - directly into

  2. Pronated or Ring Row Hold: 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. Russian KBS: 12-15 reps - rest 15 sec

  3. Hanging Knee Raise: 10-15 reps - rest 90 sec and back to 1

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

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

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

Cooldown (5 min): 2 sets

  1. Hip Sleeper Stretch: 30 sec/side

  2. Frog Stretch: 30 sec

  3. Bar Dip Stretch: 30 sec
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