Thursday October 6, 2022

Alejandro

Macrocycle: “Booty and the Spartan Beast” - Week 10 of 13
Mesocycle/Minicycle: Peak Week 2 of 4

+Supplemental Work For: Spartan Beast Race Prep

Daily, At-Home Mobility

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Section 1: Strength

Back Squat

Warm-up Sets
1 Set of 5 (40%) -10:30
1 Set of 5 (55%) -9:00
1 Set of 4 (65%) -7:30
1 Set of 3 (75%) -6:00
1 Set of 2 (80%) -4:00
1 Set of 1 (85%) -2:00


Working Sets
3:30 Rounds

Option 1: 1 RM Cycle
1 Set of 1 (90%)
1 Set of 1 (95%)
1 Set of 1 (100%)
1 Set of 1 (102%) or 1 Set of 5 (75%)

Option 2: Strength Cycle
1 Set of 5 (77.5%)
1 Set of 5 (1 RIR)
1 Set of 5 (-15% from Set 2)
1 Set of 5 (Same as Set 3)

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Section 2: MetCon

10:00 AMRAP FIIT
30 Double Unders
15 Power Snatches (30%) or 15 KB Swings (Heavy)

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Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

1 Hour Easy Run