May 31st, 2017 – Washed Up Athlete

1. Warm-up 10 Minute Steady Bike Then Floss Ankles and Quads 2. Conditioning AMRAP 12 Minutes: 40 Double Unders 10 Front Squats 155/105lbs 10 Chest to Bar 3. Strength Squat Clean 5×3 Perfect reps only Triples can be successfully done between 70 and 90% 4. Accessory 800m Farmer’s Carry with 53/35lb KBs 5. Extra Accessory … Continue reading May 31st, 2017 – Washed Up Athlete

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Globo Gym Workout

Week 4 Day 1 EXERCISE SETS REPS % WEIGHT BARBELL WARM UP 1 5 42% 94.5 RDL + CLEAN PULL+ FRONT RAISE PC (KNEE) + FRONT SQUAT HANG POWER CLEAN 1 4 60% 135 3 4 78% 175.5 BACK SQUAT 1 5 78% 273 2 3 85% 297.5 2 3 90% 315 INTERNAL/EXTERNAL ROTATIONS 5 … Continue reading Globo Gym Workout

May 29th, 2017 – Washed Up Athlete

1. Warm-up Weakness Warm Up 2. Met-Con “Karen” 150 Wallballs 20/14lbs 3. Strength Zero Bounce Deadlift 4×4 @70-90% of 1RM 4. Gymnastics Every 4 Minutes for 12 Minutes: Row 20/18 Calories 30 Push-Ups 5. Accessory Posterior Chain Accessory Plan Week 5 Day 4 Lunge Holds (3 minutes per leg)

May 27th, 2017 – Washed Up Athlete

1. Warm-up 3 Steady Rounds: 15 Empty Bar Thrusters 15/10 Calorie Row 2. Met-Con 4 Rounds: 20 Alternating Pistols 20 Push Press 95/65lbs 3. Lift High Catch Power Clean 6×2 4. Accessory Front Rack Lunges 4x10 5. Accessory Upper Body Stability Accessory Plan Week 5 Day 4 Hammer Curls Skullcrushers