May 12th, 2017 – Washed Up Athlete Training

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Thrusters
Row 500m

2. Met-Con
3 Rounds:
10 Thrusters 135/105lbs
10 Box Jump Overs 30/24″
10 Muscle Ups

3. Lift
Back Squat 3×5 @75-85%

4. Gymnastics
10 Minutes to work on Bar Muscle Ups

5. Accessory
Posterior Chain Accessory Plan
3 Rounds:

  • Bent Over Row x10
  • Strict Pull-Ups with 3-second hold at top x5
  • Lat Pull-Down x10

 

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