January 30th, 2017 – Microcycle 2 – Washed Up Athlete Training

Warm-Up

KB Warm-Up

3 Rounds

  • 10 KB Swings
  • 10 KB Romanian Deadlifts
  • 10 Goblet Squats
  • 10 KB Press

 

Strength

Squat Clean 5×5 (Choose a weight that you can improve upon each week for the next 4 weeks)

 

Strict Press 3×5

 

Conditioning

5 Rounds

  • 10 Thrusters (95lbs)
  • 15 Sit-Ups
  • 15 KB Swings (53lbs)

 

Extra

 

 

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