January 18th, 2017 – Washed Up Athlete Training

Warm-Up

 

Power/Speed

8 Min. EMOM

  • Bench Press x3 Reps + 10 Band Pull-Aparts

 

Hypertrophy/Endurance

A1.) Bench Press 4×8-12

A2.) Cable Lat Pulldown 4×8-12

 

B1.) Cable Chest Fly 4×12-15

B2.) Machine Row 4×12-15

 

C1.) Chin-Ups 3×8-12

C2.) Tricep Extensions 3×8-12

 

PM

  • 17 Minute Stretch Routine

 

 

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