Skip to main content

Spartan Beast Prep - Day 26

 

Warm-up (8 min)

  • 2 min Cardio of Choice

  • 3 Sets:

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

    2. Straight Arm Band or Cable Lat Pulldown: 10-15 reps

A) Primary Movement (12 min): Deficit Sumo 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): Barbell 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. Push-Up: MAX unbroken reps @20X0 - rest 15 sec

  2. Deficit 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. Single Arm Wall Prayer Stretch: 30 sec/side

  2. Pigeon Stretch: 30 sec/side

  3. Cat Cow: 10 reps
Labels:

Comments

Post a Comment

Popular posts from this blog

Damascus W3D6

Warmup General Cardiovascular Activation  (5 minutes) Light Jog or Fast Walk:  Gradually increase your pace over 5 minutes to ease your body into the workout, raising your heart rate and warming up your muscles. Dynamic Stretching and Mobility  (5 minutes) Leg Swings:  Hold onto a stable object, swing each leg forward and back in a controlled manner. Perform 10 swings on each leg. Hip Circles:  Place hands on your hips and rotate them in a circular motion, 10 rotations in each direction, to mobilize the hip joints. Walking Lunges with a Twist:  Step forward into a lunge and twist your torso over the front leg. Alternate legs for 8 reps each side. Ankle Rolls:  Rotate each ankle in small circles, 10 times clockwise and 10 times counterclockwise on each foot, to warm up the ankles. Activation Exercises  (5 minutes) High Knees (Marching or Light Running):  30 seconds to engage hip flexors and warm up the lower body. Butt Kicks:  30 seconds ...
Post a Comment
Read more

Damascus W4D3

 Strength and Resilience - Deload Week 1. Breath of Fire (3 minutes) Fast inhales and exhales through the nose, focusing on abdominal engagement. 2. Dynamic Warm-Up Flow (10 minutes) Downward Dog to Plank (1 minute) Chair Pose with arm extension (1 minute) Chaturanga Push-Ups (10 reps, slow and controlled) 3. Power Poses (15 minutes) Chair Pose with arms overhead (hold 1 minute) Plank Pose (hold 1 minute) Side Plank (30 seconds per side) 4. Core and Lower Body Activation (10 minutes) Bridge Pose (5 rounds, hold 30 seconds each with rest) Crow Pose (practice balance, aim for 30 seconds) 5. Cooldown Stretching (5 minutes) Supine Twist Seated Forward Fold
Post a Comment
Read more