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Spartan Beast Prep - Day 19

 

Day 19

Warm-up (8 min)

  • 2 min Cardio of Choice

  • 3 Sets:

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

    2. Forearm Plank Knee to Elbow: 40-60 sec

A) Primary Movement (12 min): Conventional Deadlift

Every 3:00 x 3 Working Sets

  • Warm-up Set: 10 reps @20X1 - Easy

  • Working Set 1: 9 reps @20X1 - RPE 8

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

  • Working Set 3: 5 reps @20X1 - RPE 8

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

Every 2:30 x 4 Working Sets

  • Warm-up Set: 10 reps @20X0 - Easy

  • Working Set 1: 12 reps @20X0 - RPE 8

  • Working Set 2: 10 reps @20X0 - RPE 8

  • Working Set 3: 8 reps @20X0 - RPE 8

  • Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X0 (aim for 12+ reps)

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

  1. Strict Bar Dip: 8-12 reps @20X1 - rest 15 sec

  2. Hand Supported Rear Foot Elevated Split Squat: 12 reps/side @30X0 - rest 90 sec and back to 1

D) Pump Work (8-10 min): 8 min AMRAP

  1. Narrow Grip Bench Press: 6 reps

  2. Dumbbell Skullcrusher: 12 reps

  3. Narrow Grip Tricep Pushup: 12 reps

Cooldown (5 min): 2 sets

  1. Prayer Stretch: 30-60 sec

  2. Pancake Stretch: 30 sec

  3. Shark Stretch: 10 reps/side
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Comments

  1. RyanJuly 26, 2025 at 4:51 PM

    A) 135/185/225/275
    B) 135/145/155/135
    C) BW; 20#
    D) 95; 15; BW

    ReplyDelete

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