January 24th, 2017 – Washed Up Athlete Training

Morning

Pallof Press 3×12/Side

13 Rounds (30 Seconds of Work/10 Seconds of Rest)

12 Rounds (20 Seconds of Work/10 Seconds of Rest)

  • 12MPH Sprint on Treadmill

 

Afternoon

Power/Speed

8 Minute EMOM (Every Minute on the Minute)

  • Bench Press x3

 

Hypertrophy/Endurance

A1.) Bench Press 4×8-12

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-Extension3x8-12

 

 

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