January 10th, 2017 – Washed Up Athlete Training

AM

Warm-Up

4 5-10-5 Sprints

2 Times Through

  1. 10 Squats + 100m Run + Walk Back
  2. 10 Lunges + 100m Run + Walk Back
  3. 10 Push-Ups + 100m Run + Walk Back
  4. 10 Jump Squats + 100m Run + Walk Back

*200 Reps of Abs (10 Sets)

 

PM

Warm-Up

  • J-Curl 3×8
  • Calf Stretch + Calf Raise 3×8
  • Hamstring Curl 3×8

Strength

Front Squat 5×5

  • 185, 205, 205, 215, 215

Strict Press 5×5

  • 105, 115, 115, 120, 120

Conditioning

8 Min EMOM

  • Deadlift x3 Reps

5 Rounds for Time (7:05)

  • 8 Clean and Jerks (115)
  • 15 Sit-Ups

Ab Finisher

  • Plank Hold 2×60 Seconds

 

*Dorfman Hip Exercises

  • 2 Rounds of all 5 Exercises

 

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