May 17th, 2017 – Washed Up Athlete

1. Warm-up
10 Minute Steady Bike
then
Floss Ankles and Quads

2. Conditioning
8 Rounds
1:00 on, 1:00 off
Max Double Unders
Max Burpees to 6″
Alternate Movements

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

4. Accessory

Strict Press Power Cycle
Week 4 Day 3

  • DB Bench Press 4×10-12
  • Machine Bench Press 4×10-12
  • 250 Push-Ups Throughout the day

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