February 11th, 2018 – Washed Up Athlete

Conditioning

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups

Strength 1

Deadlift 3×3

+

Single Leg DB RDL 3×10/side

Strength 2

Strict Press 5×5

+

Seated DB Press 5×5

Accessory

3 Sets

1️⃣Alternating ISO-Hold Lateral Raises x 7
2️⃣Seesaw Lateral Raises x 7
3️⃣Lateral Raises x 7
4️⃣L-Lateral Raise w/ Long Lever Eccentric x {once you’re unable to lower the weight in 3-5sec with perfect form, move onto the final exercise} Perform a max of 7 reps.
5️⃣Bottom-Half Lateral Raises x 21

+ 20 Shoulder Taps between sets

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