Garry
Macrocycle: “Booty and the Spartan Beast” - Week 1 of 13
Mesocycle/Minicycle: Hypertrophy/Week 1 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*
3 Sets of 8 (65% or Build to 8 RTM)
*During Rest Work on Hanging Shoulder Stability and Lat Engagement
Section 2: MetCon
10:00 AMRAP FIT
6 DB Left-arm Snatches (Heavy)
6 DB Left-arm OH Lunges
6 Lateral Burpees
6 DB Right-arm Snatches
6 DB Right-arm OH Lunges
6 Lateral Burpees
Supplemental Work
How and When to Add Bonus Work
Spartan Beast Prep
Instead of Class
12-Min Easy Run
Then,
2 Rounds
8-Minute Hard Run
8-Minute Easy Run
Then,
8-Minute Easy Run