Alejandro
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
+Supplemental Work For: Spartan Beast Race Prep
Section 1: Strength
Back Squat
Warm-up Sets:
1 Set of 8 (40%) -8:00
1 Set of 4 (55%) -6:00
1 Set of 4 (65%) -4:00
1 Set of 4 (70%) -2:00
Working Sets
3 x 4:00 Rounds*
1 Set of 8 (75%) -Round 1
2 Sets of 8 (70%) - Rounds 2 & 3
Section 2: MetCon
8-Minute AMRAP
8 Double DB Box Step-ups (Medium DBs, Low Box)
8 Double DB Devil's Presses
Then, Immediately, 2-Minute AMRAP
Burpees
Supplemental Work
How and When to Add Bonus Work
Spartan Beast Prep
Instead of Class, Repeat Weeks 1 & 2 (Last Week)
12-Min Easy Run
Then,
2 Rounds
8-Minute Hard Run
8-Minute Easy Run
Then,
8-Minute Easy Run