January 31st, 2017 – Washed Up Athlete Training

Warm-Up 3 Rounds 250m Row 15 Push-Ups 10 V-Ups   Power/Speed 8 Minute EMOM (Every Minute On The Minute) DB Bench Press x3   Hypertrophy/Endurance A1.) DB Bench Press 4x8-12 A2.) Strict Pull-Ups 4x8-12   B1.) Decline Bench Press 4x12-15 B2.) Bent Over Barbell Row 4x12-15   C1.) Standing Barbell Curl 3x12-15 C2.) Lying Tricep … Continue reading January 31st, 2017 – Washed Up Athlete Training

January 30th, 2017 – Microcycle 2 – Washed Up Athlete Training

Warm-Up KB Warm-Up 3 Rounds 10 KB Swings 10 KB Romanian Deadlifts 10 Goblet Squats 10 KB Press   Strength Squat Clean 5x5 (Choose a weight that you can improve upon each week for the next 4 weeks)   Strict Press 3x5   Conditioning 5 Rounds 10 Thrusters (95lbs) 15 Sit-Ups 15 KB Swings (53lbs) … Continue reading January 30th, 2017 – Microcycle 2 – Washed Up Athlete Training

January 29th, 2017 – Washed Up Athlete Training

Warm-Up 3 Rounds 15 Calorie Row 10 Dynamic Push-Ups 10 Lunges/Side Endurance Back Squat 2x20 @bodyweight 195lbs. Strength A1.) Bench Press 5x5 A2.) One Arm Dumbbell Row 5x8/Side   Conditioning Stage 1: 8 Min. EMOM (Every Minute On the Minute) 3 Strict (Weighted Pull-Ups)   Stage 2: 8 Min. EMOM 10 Burpees   Extra: 3x20 … Continue reading January 29th, 2017 – Washed Up Athlete Training