Danny
Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4
+Supplemental Work For: Spartan Beast Race Prep
Daily, At-Home Mobility
Section 1: Strength
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 Prep Cycle
1 Set of 1 (90%)
1 Set of 1 (90%)
1 Set of 1 (90%)
1 Set of 1 (90%)
Option 2: Strength Cycle
1 Set of 5 (~75%)
1 Set of 5 (2 RIR)
1 Set of 5 (-15% from Set 2)
1 Set of 5 (Same as Set 3)
Section 2: MetCon
21-15-9 Reps FIIT
Box Step-ups (High)
Sumo-Deadlifts (50% of Deadlift)