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
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
“What you did yesterday is only good for wrapping dead fish.” Hank Aaron This past fall I had the opportunity to meet Hamerin’ Hank Aaron, one of Baseball’s all-time legends. Shocked is an understatement, as it was on a moments notice when we found out that he was coming to speak with us. Once in … Continue reading Meeting Hank
If you're like me, you enjoy your entree with a nice sauce or dressing. I tend to always lean to the same few items. These 3 things are staples in my diet and I incorporate them in pretty much every meal: Olive Oil- Healthy fats and high levels of tocopherols (a potent antioxidant). Olive oil and … Continue reading Coconut Aminos – The Secret Dressing
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
Just because you see the workouts set up Monday through Friday, does not mean you have to complete them on those exact days. Many times athletes will take a day off in their work week to simply recover and work on maintaining a solid mindset. I on the other hand want to get my workouts … Continue reading Triathlon Training Week 2
REST DAY! Go drink some wine.