November 18th, 2017 – Washed Up Athlete

AM: Basketball

PM:

Strength 1

Deadlift 4×6

Strength 2

A1.) DB Incline Bench Press x12 x10 x8 x6

A2.) Barbell Row x12 x10 x8 x6

Arm Circuit

B1.) Barbell Curl x12 x10 x8 x6

B2.) Banded Tricep Extension 4×15

Metcon

Complete as many rounds and reps as possible in 4 minutes of:

  • 5 Hang Squat Snatch
  • 10 Burpees Over the Barbell

RX = 135/95 lbs

Scaled = 95/65 lbs

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:

  • 10 Power Cleans
  • 20 Pull-Ups or 20 Ring Rows

RX = 135/95 lbs

Scaled = 95/65 lbs

Rest 2 minutes complete as many rounds and reps as possible in 4 minutes of:

  • 10 Push Press
  • 20 KB Swings

RX = 115/85 lbs

Scaled = 95/65 lbs

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s