April 25th, 2017 – Washed Up Athlete Training

1. Warm-up
3 Rounds
:30 Handstand Hold
Row 250m
10 Kipping Ring Dips

2. Conditioning
AMRAP 10 Minutes:
12 Power Snatch 75/55lbs
6 Chest-to-Bar Pull-Ups

3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

4. Gymnastics
3 Rounds:
15 Wallballs 20/14lbs
15 GHD Sit Ups
Rest 2:00

5. Accessory
Posterior Chain Accessory Plan Week 2 Day 1

  • RDL 4×8

 

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