February 20th, 2018 – Washed Up Athlete

Warm-Up

20 Cal Bike

2 Rounds:

  • 10 Band Pull-Aparts
  • 10 Band Passthroughs
  • 10 OH Squats

2 Rounds

  • 10 Cossack Squats
  • 10 Prone Scorpions
  • 10 Supine Scorpions

Conditioning

4 Rounds

  • 15 KBS
  • 12 Ring Dips
  • 9 Pull-Ups

Strength 1

DB Bench Press x6 x8 x10 x8 x6

Strength 2

T-Bar Row 4×8 (4 Second Eccentric)

Accessory

3 Sets

A1. 45 Degree Incline DB Press (4 Second Eccentric) x10-12

A2. Incline DB Flyes x10-12

A3. Lat Pull-down (4 Second Eccentric) x8

Extra

3 Rounds

  • Eccentric Pull-ups (10-15 Second Lowering) x3
  • 1 1/4 Incline DB Curls x6
  • Neutral Grip Barbell Curl x12

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