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Spartan Beast Prep - Day 5

 

Day 5

Warm-up (8 min)

  • 3 Rounds:

    1. 90 sec Cardio of Choice

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

    3. Forearm 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

  • 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): Supinated 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 reps @20X0 (aim for 15+ 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: 8 reps/side @30X0 - rest 90 sec and back to 1

D) Pump Work (8-10 min): 5 sets

  • Inverted Skull Crusher: 10-20 reps - rest 30-60 sec between sets

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 6, 2025 at 10:11 AM

    A) 185/205/225
    B) 75/95/95/75
    C) BW; Bench dips
    D) BW

    ReplyDelete

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