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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
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