Super Spartan Training Plan: Day 24 - Pushing
With it being a race week , or active rest week, your output demands are significantly decreased from last week. This should feel like a treat to your body.
Today is similar to Monday. We are decreasing our sets and repetitions while keeping our weight the same from throughout the last 3 weeks of training. Notice how your body preceives these resistances today.
This workout will be set up with one lift followed by 2 tri-sets of an upper body exercise, a lower body exercise, and a plyometric/ power core stability exercise. You will finish off with one final superset of body weight stability exercises.
Warm-Up:
Main Set:
1 – Squat and Press with Pancake – 3×8 (6-7 RPE)
Rest 2-5 Minutes between sets.
2 – Squats – 3×6 (6-7 RPE)
2 – Burpees – 3×6 (6-7 RPE)
2 – Pancake Slams – 3×6 (6-7 RPE)
Rest 1-2 Minutes between each set.
3 – Lateral Split Squats – 3×6 (6-7 RPE)
3 – Dips – 3×6-15 (7 RPE)
If you are unable to perform a free-hang dip, try a bench dip by walking your feet off of a bench and extend your arms. Lower your seat towards the ground off of the bench while bending your elbows than press your body back up to its starting position.
3 – Windmill – 3×8 (6-7 RPE)
Rest 1-2 Minutes between each set.
4 – Single-leg Squat – 3×8 (7 RPE)
- Beginner: Try the Single Leg Box Squats
- Advanced: Try a Pistol Squat
4 – Push Ups – 3×8 (7 RPE)
Cool Down
Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness.
Today, you will want to release your:
- Lats (under your shoulder blades)
- Pecs (below the front of your shoulder socket)
- Calfs (lower leg)
- Hamstrings (back of upper leg)
A more advanced Spartan may also require a hip flexor releases just above your front hip bone.
Tomorrow’s workout: Day 25
Start from the beginning: Day 1
