January 31st, 2017 – Washed Up Athlete Training

Warm-Up

3 Rounds

  • 250m Row
  • 15 Push-Ups
  • 10 V-Ups

 

Power/Speed

8 Minute EMOM (Every Minute On The Minute)

  • DB Bench Press x3

 

Hypertrophy/Endurance

A1.) DB Bench Press 4×8-12

A2.) Strict Pull-Ups 4×8-12

 

B1.) Decline Bench Press 4×12-15

B2.) Bent Over Barbell Row 4×12-15

 

C1.) Standing Barbell Curl 3×12-15

C2.) Lying Tricep Extension 3×12-15

 

AM

Abs

 

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