Skip to main content

Spartan Beast Prep - Day 24

 

Warm-up (8 min)

  • 3 Rounds:

    1. 90 sec Cardio of Choice

    2. Plank Shoulder Taps: 40-60 sec

    3. 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: 12 reps @20X1 - RPE 8

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

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

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

Comments

  1. RyanAugust 4, 2025 at 11:14 AM

    A) 50/55/55/50
    B) BW
    C) BW; 20/each; BW
    D) 45 knee ext; BW

    ReplyDelete

Post a Comment

Popular posts from this blog

BEAST DAY 1

Day 1 (Strength) Warm-up (10 min):   3 Rounds:  10 Air Squats 10 Banded Pull-Aparts 10 Push-ups 30s Dead Hang Strength Work:     Squat 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 Weighted Pull-up (if applicable) - Because my weighted pull up above is 175# and my bodyweight is 185#, I will just be performing the reps unweighted. Subsequent weeks will show me adding weight with reduced reps. 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 4 Rounds 8 Dumbbell Bench Press @ 20X1 8/side Weighted Bulgarian Split Squat   @ 20X1 :30 Hollow Body Hold Rest 1:00 Cooldown (10 min):   Banded Hamstring Stretch Pec Stretch Breathing Drills (Box Breathing)
1 comment
Read more

Spartan Beast Prep - Day 33

SITREP - 250819 RECOVERY MATRIX:  🛌 SLEEP [7H 21M, GREAT] 🔥 SAUNA [15M @ 180-200F] 🧊 COLD PLUNGE [5M @ 65F] 📊 HRV [NORMAL, 55]  SUPPLY STATUS:  Fish oil - 2000 mg Multivitamin COQ-10 - 400 mg Lion's Mane - 1800 mg Vitamin D - 50 mcg TRAINING REPORT:  Warm-up (8 min) 2 min Cardio of Choice + 3 Sets: 15 sec Cardio Sprint → Seated BB Good Morning: 6-10 reps @30X0 Extended Plank: 40-60 sec A) Primary Movement (12 min): Conventional Deadlift Every 3:00 x 3 Working Sets Warm-up Set: 10 reps @20X1 - Easy - 135 Working Set 1: 8 reps @20X1 - RPE 7 - 185 Working Set 2: 6 reps @20X1 - RPE 8 - 225 Working Set 3: 4 reps @20X1 - RPE 9 - 275 B) Supporting Lift (10 min): Supinated Bent Over Row or Smith Machine Supinated Bent Over Row Every 2:30 x 4 Working Sets Warm-up Set: 10 reps @20X0 - Easy - 135 Working Set 1: 10 reps @20X0 - RPE 7 - 135 Working Set 2: 8 reps @20X0 - RPE 8 - 145 Working Set 3: 6 reps @20X0 - RPE 9 - 155 Working Set 4: Drop back to Set 1 weight, MAX unbroke...
Post a Comment
Read more

250106

Warmup 1) General Warmup (3-4 minutes) Jump Rope or Light Jog – 2 minutes World’s Greatest Stretch with Rotation – 4 reps per side Inchworm to Push-Up – 6 reps 2) Movement Prep (Specific to Workout) Bodyweight Bulgarian Split Squats – 5 reps per leg Push-Up Position Scapular Push-Ups – 8-10 reps Dead Hang from Pull-Up Bar – 5-6 reps Full Body Strength *Perform all movements in Part 1 and Part 2 at a 20X0 pace **The "why" - Taking a slow and steady eccentric has produced some of the best gains I've experienced while also ensuring that I won't get lightheaded while performing the lift.  1) 4 Sets 6-8 DB Rear Foot Elevated Split Squat R Rest :15 6-8 DB Rear Foot Elevated Split Squat L Rest :60 10-12 Push Ups Rest :60 6-8 Pull Ups Rest :60 2) 3 Sets 12-15 KB RDL Rest :30 12-15 Lateral Raises Rest :30 :20 Stir the Pot Rest :30 Cooldown 1) Active Recovery (2-3 minutes) Cat-Cow Stretch – 6-8 cycles Child’s Pose with Side Stretch – 20 seconds per side 2) Static Stretching (4...
Post a Comment
Read more