Spartan Beast Prep - Day 31

 

Warm-up (8 min)

• 2 min Cardio of Choice + 3 Sets:

1. Scrap Pushup to Alternating Toe Touch: 5-7 reps/side

2. Banded YTW: 6-10 reps/position

A) Primary Movement (14 min): Dumbbell Bench Press

Every 3:00 x 4 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 8

• Working Set 4: 4 reps @20X1 - RPE 9 + Single Drop Set to Failure (-30%)

B) Supporting Lift (10 min): 3 working sets

1. Supinated Strict Pull-up: 8-12 reps @21X1 - directly into

2. Pronated or Ring Row Hold: 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. Russian KBS: 12-15 reps - rest 15 sec

3. Hanging Knee Raise: 10-15 reps - rest 90 sec and back to 1

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

1. DB Suitcase Cyclist Squat or Machine Seated Knee Extension: 15-20 reps @20X0 - directly into

2. Wall Sit: 30-60 sec - rest 90 sec

Cooldown (5 min): 2 sets

1. Hip Sleeper Stretch: 30 sec/side

2. Frog Stretch: 30 sec

3. Bar Dip Stretch: 30 sec