April 26th, 2018 – Washed Up Athlete

A. Warm-Up

3 Rounds

  • 5 KBS
  • 10 Hand Release Push-ups
  • 10 Ring Rows
  • 15 PVC Shoulder Dislocates

B. Primer

  • Jefferson Curl 3×8
  • Barbell Row 3×8-12
  • Dips 3×15

C. Strength

Deadlift 5×5

D. Power

Bench Press 3×3, 2,8

E. Conditioning

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

 

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