Thursday September 1, 2022

Coach Mike

Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3

+Supplemental Work For: Spartan Beast Race Prep


Section 1: Strength

Front Squat
Warm-up Sets
1 Set of 6 (40%) -6:00
1 Set of 3 (55%) -4:00
1 Set of 3 (65%) -2:00

Working Sets*
4:00 Rounds

1 Set of 6 (70%) - Round 1
1 Set of 6 (70%) - Round 2
1 Set of 6 (65%) - Round 3

*If you don't know your max, work to a 6 Rep Technical Max today. Remember this weight as we will use that number to determine weights for the upcoming weeks in the cycle.


Section 2: Metabolic Conditioning (MetCon)

2 x 5-Minute AMRAPs FIIT (2-Minute Rest)
Start on Either AMRAP

1)
5-Minute AMRAP
6 Deadlifts (60%)
6 Burpees

——2-Minute Rest——

2)
5-Minute AMRAP
6 DB Goblet Cossack Squats (Heavy)
12 Box Step-ups (Medium)


Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

12-Min Easy Run

Then,
3 Rounds
6-Minute Hard Run
6-Minute Easy Run

Then,
8-Minute Easy Run