May 3rd, 2017 – Washed Up Athlete Training

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
6 Rounds:
4 Squat Cleans 185/145lbs
12 Box Jump Overs 24/20″
12 Toes to Bar

3. Strength
Split Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%

4. Gymnastics
Every 2 Minutes for 10 Minutes

  • 15 Cal Row
  • 20 Push-Ups

5. Accessory
Upper Body Stability Accessory Plan
Week 2; Day 4

  • Handstand Holds
  • Lat Pull-Down 4×20

 

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