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Spartan Beast Prep - Day 36

 

Day 36

Warm-up (8 min)

  • 3 Rounds:

    1. 90 sec Cardio of Choice

    2. Hand Support Foot Elevated Cossack Squat: 6-8 reps/side @22X1

    3. Single Leg Glute Bridge or DB Single Leg Glute Bridge: 8-12 reps/side @20X1

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

Every 3:00 x 4 Working Sets

  • Warm-up Set: 8 reps @20X1 - Easy - 95

  • Working Set 1: 8 reps @20X1 - RPE 7 - 95

  • Working Set 2: 8 reps @20X1 - RPE 8 - 115

  • Working Set 3: 8 reps @20X1 - RPE 9 - 125

  • Working Set 4: Drop back to Set 1 weight, MAX unbroken reps @20X1 (aim for 8+ reps) - 95

B) Supporting Lift (12 min): Strict Press

Every 3:00 x 4 Working Sets

  • Warm-up Set: 10 reps @20X1 - Easy - 45

  • Working Set 1: 10 reps @20X1 - RPE 7 - 55

  • Working Set 2: 8 reps @20X1 - RPE 7 - 65

  • Working Set 3: 6 reps @20X1 - RPE 7 - 65

  • Working Set 4: Drop back to Set 1 weight, MAX unbroken reps @20X1 (aim for 10+ reps) - 55

C) Detail Work (10 min): 3 sets

  1. Barbell Reverse Curl: 10-12 reps @21X1 - rest 30 sec - 45

  2. Farmers Walk: 30m - rest 60 sec and back to 1 - 70/each

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

  1. Single Leg Toes Elevated Donkey Calf Raise: 10-15 reps/side @22X1 - directly into - BW

  2. Incline Bench Reverse Crunch: 8-15 reps @30X0 - rest 60 sec - BW

Cooldown (5 min): 2 sets

  1. Back Roll to Pike Stretch: 5 reps with 5 sec hold

  2. Seal Stretch: 30 sec

  3. Half Kneeling Hip Flexor to Half Kneeling Hamstring Stretch: 3 reps x 10 sec/position
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