January 11th, 2017 – Washed Up Athlete Training

AM

  • Tara Brach Meditation
  • 16 Minute Stretch Routine

 

PM

Warm-Up

  • J-curl 3×8
  • Shoulder Bands Routine 2×15/exercise

Power/Speed

8 Min. EMOM

  • Bench Press x3 (170)

Hypertrophy/Endurance

A1.) Bench Press 4×8-12 (170)

A2.) Cable Lat Pull-Down 4×8-12

B1.) Cable Chest Fly 4×12-15

B2.) Machine Low Row 4×12-15

C1.) Chin-Ups 3×8-12

C2.) Tri-Extensions 3×8-12

Extra

Stability Ball Plank Circles

3×10/Exercise

  1. Clockwise
  2. Counterclockwise
  3. Forward/Backward

 

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