Coach Mike and Coach April
Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
+Supplemental Work For: Spartan Beast Race Prep
Section 1: Strength
Back Squat
Warm-up Sets:
1 Set of 8 (40%) -4:00
1 Set of 4 (55%) -2:00
Working Sets
3 x 4:00 Rounds*
1 Set of 8 (65%)
1 Set of 8 (70%)
1 Set of 8 (65%)
*During Rest Work on Hanging Shoulder Stability and Lat Engagement
Section 2: MetCon
TESTING*
5 Rounds FIT
20-sec DB Left Shoulder Turkish Get-ups (Heavy)
10-sec Rest
20-sec Air Squats*
10-sec Rest
20-sec DB Right Shoulder Turkish Get-ups
10-sec Rest
20-sec Air Squats*
*You score is your total number of air squats across all 10 air squat intervals. Move with high quality technique through the entirety of the Turkish Get-up intervals (don’t hold back, gaming it to get more air squats).
Supplemental Work
How and When to Add Bonus Work
Spartan Beast Prep
Instead of Class (Repeat Week 1)
12-Min Easy Run
Then,
2 Rounds
8-Minute Hard Run
8-Minute Easy Run
Then,
8-Minute Easy Run