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Spartan Beast Prep - Day 22

 

Day 22

Warm-up (8 min)

  • 2 min Cardio of Choice

  • 3 Sets:

    1. 15 sec Cardio Sprint → Hand Support Foot Elevated Cossack Squat: 6-8 reps/side @22X1

    2. Hip Thrust or DB Hip Thrust: 12-20 reps @20X0

A) Primary Movement (14 min): Cyclist Back Squat

Every 3:00 x 4 Working Sets

  • Warm-up Set: 8 reps @20X1 - Easy

  • Working Set 1: 8 reps @20X1 - RPE 7

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

  • Working Set 3: 8 reps @20X1 - RPE 9

  • Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X1 (aim for 8+ reps)

B) Supporting Lift (12 min): Strict Press

Every 3:00 x 4 Working Sets

  • Warm-up Set: 10 reps @20X1 - Easy

  • Working Set 1: 12 reps @20X1 - RPE 7

  • Working Set 2: 10 reps @20X1 - RPE 7

  • Working Set 3: 8 reps @20X1 - RPE 7

  • Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X1 (aim for 12+ reps)

C) Detail Work (10 min): 3 sets

  1. Barbell Reverse Curl: 8-10 reps @21X1 - rest 30 sec

  2. Farmers Walk: 30m - rest 60 sec and back to 1

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

  1. Single Leg Toes Elevated Donkey Calf Raise: 10-15 reps/side @22X1 - directly into

  2. Weighted Feet Anchored Sit Up: 10-20 reps @20X0 - rest 60 sec

Cooldown (5 min): 2 sets

  1. Back Roll to Pike Stretch: 5 reps with 5 sec hold

  2. Seal Stretch: 30 sec

  3. Half Kneeling Hip Flexor to Half Kneeling Hamstring Stretch: 3 reps x 10 sec/position
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Comments

  1. RyanJuly 29, 2025 at 12:03 PM

    A) 135/155/165/135
    B) 75/95/95/75
    C) 45; 100/each
    D) BW

    ReplyDelete

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