January 3rd, 2017- Washed Up Athlete Training

Warm-Up

  • 5 Min Easy Row: 1:58 Pace and 1311m

Power/Speed

Bench Press: 8 Min EMOM

  • 3 Reps at 165 (Chose a weight that I can improve upon in the coming weeks and also focused on coming out fast out of the bottom)

Hypertrophy/Endurance

A1.) Bench Press 4×8-12 (165)

A2.) Cable Lat Pulldown 4×8-12 (160 on Machine)

B1.) Cable Chest Fly 4×12-15 (27.5)

B2.) Machine Low Row 4×12-15 (140)

Superset

  • Chin-Ups 3×8
  • Tri Extensions 3×12 (45 DB)

AM/Day

  • 12 Minute Stretch Routine
  • 10 Sets of 10 Eccentric Push-Ups (5 Seconds Down)
  • 12 Minute Abs

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