Mobility Cool-Down: Richard, April, Robyn, Emily, Caroline, Danny
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
+Supplemental Work For: Spartan Beast Race Prep
Section 1: Strength
Front Squat
Warm-up Sets
1 Set of 6 (40%) -8:00
1 Set of 3 (55%) -6:00
1 Set of 3 (65%) -4:00
1 Set of 3 (70%) -2:00
Working Sets*
4:00 Rounds
1 Set of 6 (75%) - Round 1
1 Set of 6 (75%) - Round 2
1 Set of 6 (75%) - Round 3
*If you don't know your max, do all 3 sets at your 6 Rep Technical Max from last week +5-10lbs.
Section 2: MetCon
10-Minute AMRAP
1-2-3-...-(+1)*
Overhead Squats (45%) or OH Bumper Plate Lunges
C2B Pull-ups
*30 Double Unders After Each Round
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