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Spartan Beast Prep - Day 29

 

Warm-up (8 min)

  • 3 Rounds:

    1. 90 sec Cardio of Choice

    2. Front Foot Elevated KOT Split Squat: 6-8 reps/side @22X1

    3. Side Plank Clam Thrust: 8-12 reps

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

Every 3:00 x 4 Working Sets

  • Warm-up Set 1: 5 reps @33X1 - Easy

  • Warm-up Set 2: 3 reps @33X1 - Easy

  • Working Set 1: 3 reps @33X1 - RPE 7

  • Working Set 2: 3 reps @33X1 - RPE 8

  • Working Set 3: 3 reps @33X1 - RPE 9

  • Working Set 4: Drop back to Set 1 weight, MAX unbroken reps @20X0 (aim for 8+ reps)

B) Supporting Lift (12 min): Bradford Press to Full Press

4 working sets; rest 90 sec between sets

  • 4-6 reps per set

  • Loading: 1-2 warm-up sets, aim for RPE 7 on first working set, keep same weight

  • Progression: Reps decreased from week 3 to allow weight increase

C) Detail Work (10 min): 3 sets

  1. Barbell Curl: 10-12 reps @21X1 - rest 30 sec

  2. Dumbbell Shrugs: 14-18 reps - rest 60 sec and back to 1

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

Battle Rope Power Complex:

  • 20 sec Battle Rope Spirals

  • 20 sec Battle Rope Power Slams

  • 20 sec Rest

  • Repeat for 2-3 total rounds

Cooldown (5 min): 2 sets

  1. Feet Elevated Hamstring Stretch: 30 sec/side

  2. Couch Stretch: 30 sec/side

  3. Reclining Hero Pose: 60 sec
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Comments

  1. RyanAugust 12, 2025 at 6:15 AM

    A) 135/135/165/185
    B) 65
    C) 55; 70/each
    D) 5# weights instead of ropes (injury)

    ReplyDelete

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