May 24th, 2017 – Washed Up Athlete

1. Warm-up
10 Minute Steady Row
then
Floss Ankles and Shoulders

2. Conditioning
3 Rounds:
40 Kettlebell Snatch 53/35lbs
120 Double Unders
Rest 2:00

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

4. Gymnastics
5 Rounds:
5 Strict Handstand Push-Ups
25 Wallballs 20/14lbs
Rest :90

5. Accessory
Posterior Chain Accessory Plan
Week 5 Day 3

  • Pendlay Rows 4×15

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