March 7th, 2018 – Washed Up Athlete

Warm-Up

Shoulder Bands

4 Sets

  • 25 Push-Ups
  • 25 Band Pullaparts

Strength

Bench Press 10-8-6-4 (65%, 75%, 80%, 85%)

Pendlay Row 10-8-6-4

Upper Body Accessory

  1. Barbell Rows 5×10
  2. Close Grip Bench Press work up a heavy set of 5
  3. Close Grip Chin-Ups 3×8-10
  4. Bar Dips 3×12-15
  5. Banded Plank Rows 4×10/each

Conditioning

EMOM 12 minutes

  • Odds: 21 Cal Row or 15 Cal Bike
  • Even: 8 DB Snatch

 

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