Richard
Macrocycle: “Booty and the Spartan Beast” - Week 11 of 13
Mesocycle/Minicycle: Peak Week 3 of 4
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
Fit, Functional, and Healthy is Your Lifestyle
In addition to the mobility we do in class,
Perform 10-Minutes of Mobility, at Home, Every Day
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
Rest or 3-Mile Easy Run
Lower Body Muscle Building
Snatch
10 Sets 1 (80%-1 RTM)
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Clean + Jerk
10 Sets 1 (80%-1 RTM)
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Clean Pulls
10 Sets of 1 (110%)
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9 x 1:00 Rounds
2 Back Squats (80%)
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1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)
*2 RIR
CrossFit Competitor
Complete the class and the lower body muscle building section.