March 7th, 2017 – Washed Up Athlete Training

Speed/Explosiveness

8 Minute EMOM (Every Minute On The Minute)

  • Plyometric Push-Up x3

 

Hypertrophy/Endurance

A1.) Barbell Bench Press 4×8-12

A2.) Lat Pull-Down 4×8-12

 

B1.) Dips 4×12-15

B2.) T-Bar Row 4×12-15

 

C1.) Alt. DB Curl 3×12-15

C2.) Machine Tricep Extension 3×12-15

WOD

30-20-10

  • Inverted Rows
  • DB Push Press

 

 

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