July 29th, 2017 – Washed Up Athlete

1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
10 Dumbbell Squat Snatch 50/35lbs

2. Conditioning

10 Rounds of Cindy

3. Lift
Bench Press
5×3 @ 90%+ 2RM

4. Accessory
DB Bench Press 4xMax Reps (Eccentric lowering)
One Arm Row 4×8 (4 Second Eccentric)

5. Accessory
Lat Pull-Down 3×12-15
Barbell Curl 3×12-15
Overhead Tricep Extension 3×12-15

5. Accessory
Tabata

  • DB Curls
  • Tricep Push-Down

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