Pat
Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
4 x 8-Minute Rounds FIT
750m/600m Row | 1-Mile/0.8-Mile Air Bike*
20 Double DB Overhead Lunges (Medium)
50%MAX Push-ups**
Rest with Remaining Time in Round
*3:45 Time Cap on Machines Each Round. Start on either the Rower or the Air Bike, but alternate machines each round.
Sub 1:40 Best 500m Row: 750m Row | 1 Mile Air Bike 1:40+ Best 500m Row: 600m Row | 0.8 Mile Air Bike
**If you did the Upper Body Accessory work yesterday, sub the push-ups for 12 Burpees.
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
Rest or 3-Mile Easy Run
Lower Body Muscle Building
1)
8 Sets
2 Hip-Hang Snatches + 1 Snatch (55%+)
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2)
5 Sets
3 Clean Pulls (95%)
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3)
2 Attempts for Total Load
12 Touch & Go Clean and Jerks
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4)
2 x Hard* Sets on Each Leg
Bulgarian Split Squats
*2-3 RIR (Reps in Reserve)
CrossFit Competitor
Complete the class programming and the sections 1, 2, & 4 from the Lower Body Muscle Building section above.