January 12th, 2017 – Washed Up Athlete Training

Warm-Up

  • J-Curl 3×8 (45lbs. This week)
  • Glute Activation 3×8
  • Calf Raise 3×8

Power/Speed

8 Min EMOM

  • Back Squat x3 (225)

Hypertrophy/Endurance

A1.) Back Squat 4×8

  • 225

A2.) Lunge 1 1/4 4×8/Side

  • 35lbs. DB’s

B.) Power Clean 5×5

  • 165, 185, 185, 185, 195

WOD

10 Minute AMRAP (12kg KB’s)

  • 10 Push Presses
  • 10 Alt. KB Reverse Lunge
  • 10 Burpees

 

AM

  • Tara Brach Meditation
  • 12 Minute Stretch Routine

 

 

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