Jed
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
Section 1: MetCon
In Teams of 2, Sharing Reps Any Way
One Person Works at a Time
50-40-30-20-10 Reps FIIT
Thrusters (35%)
Deadlifts
Lateral Burpees
Solo:
25-20-15-10-5 Reps FIIT
Thrusters (35%)
Deadlifts
Lateral Burpees
In Teams of 3, Sharing Reps Any Way
One Person Works at a Time
50-40-30-20-10 Reps FIIT
Thrusters (50%)
Deadlifts
Lateral Burpees
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
Rest or 3-Mile Easy Run
Lower Body Muscle Building
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation
CrossFit Competitor
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation