July 31st, 2017 – Washed Up Athlete

Strength Front Squat Find 1RM Overhead Strict Press 35% x 8 45% x 8 55% x 8 65% x 8 75% x 8+ (AMRAP) Pull-ups (Strict - weighted if necessary) 5 x 8 WOD "Assault Baseline" For time: 60 Cal Assault Bike 50 Air Squats 40 Sit-ups 30 Push-ups 20 Pull-ups 10 Burpees Accessory 3 sets: … Continue reading July 31st, 2017 – Washed Up Athlete

Professional Athlete In-Season Training

LOWER BODY Warmup Foam Roll - 1x10 Frog Legs/Fire hydrants - 1x10 Lying Hip Extensions - 1x10 Rock into Toe Touch - 1x10 Strength/Explosiveness    Front Squat or Dead Lift - (WU)1x8, 3x6 superset w/ Skaters - 3x4 Strength 1 leg squat (back knee touch airex pad) - 2x6 superset w/ Leg Curl On Ball … Continue reading Professional Athlete In-Season Training

July 28th, 2017 – Washed Up Athlete

1. Warm-up Move Steady Through Row 500m 30 Heavy Kettlebell Swings Row 500m 2. Conditioning 21-15-9 DB Snatch Calorie Row Then... 21-15-9 Box Jump Overs Calorie Row 3. Lift Power Snatch 7×1 90%+ 4. Accessory Front Squat 5x5 5. Accessory 3 Sets Front Foot Elevated Reverse Lunge x8 Pallof Press x12