April 20th, 2017 – Washed Up Athlete Training

Speed/Endurance

8 Minute EMOM

  • 2 Hang Clean + 2 Push Press

 

Hypertrophy/Endurance

A1.) Close Grip Bench Press 4×12-15

A2.) Seated High Row 4×12-15

 

B1.) Weighted Pull-Ups 4×6-8

B2.) Seated Bench Press 4×12-15

 

C1.) Standing Bar Curl 3×12-15

C2.) Dips 3×12-15

 

Abs

5 Rounds

  • 10 V-Ups
  • 10 Hollow Rocks
  • 10 Tuck Ups
  • 10 Second Hollow Hold

 

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