July 27th, 2017 – Washed Up Athlete

1. Warm-up
3 Rounds: 20 squats, 15 Push-Ups, and 10 Pull-Ups
2. Conditioning
For Time:
30 Hang Power Cleans 135/95lbs
10 Burpee
20 Hang Power Cleans
10 Burpee
10 Hang Power Cleans
10 Burpee

3. Lift
Sumo Deadlift
5×4 As Heavy As Possible

4. Shoulder Accessory
Standing DB Press 4×10-12

Side Lateral Raise 4×10-12
Bent Over Rear Delt Raise 4×10-12
Upright Row 4×10-12

5. Accessory
6 Rounds:
50′ Single Arm Overhead Walking Lunge Steps
Rest as needed
You choose DB Weight.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s