June 27th, 2018 – Washed Up Athlete

A. Barbell Warm-Up B. Alternate Movements for 4 Total Sets "Stop" Deadlift x7 x5 x3 x3 Bench Press x11 x9 x7 x5 C. Alternate Movements for 3 Total Sets Glute Bridge + DB Bench Press x10-12 DB Chest Supported Rows x10-12 D. Alternate Movements for 3 Total Sets DB Incline Bench x6 One Arm DB … Continue reading June 27th, 2018 – Washed Up Athlete

Advertisements

June 26th, 2018 – Washed up Athlete

A. Every 4 Minutes for 3 Total Rounds 50 Air Squats 40 Mountain Climbers 30 Lunges 20 Push-ups 10 Burpees B. 6 Rounds 15 Air Squats 12 Push-ups 9 Strict Pull-Ups C. 6 Rounds 10 Push-ups 10 Jump Squats 70m Sprint D. Strength 10 Minute EMOM 3 Tempo Pull-ups Inverted Row (10-9-8-7-6-5-4-3-2-1)

June 25th, 2018 – Washed Up Athlete

A. Barbell Warm-up RDL, Clean Pull, Power Clean, Back Squat, Strict Press 2×5/each B. Barbell  Every 2 mins for 12 mins Power Clean + Hang Clean C. Strength Back Squat 1×5@50% + 1×5@60% + 3×10@60% D. Accessory RDL 3×8 Barbell Step-ups 3×6/leg DB Lunges 3x16/total E. Accessory Leg Press x50 reps G. Conditioning Hill Sprints

June 21st, 2018 – Washed Up Athlete

A. Barbell Warm-up 2x5 B. Front Squat 4x4 C. Deadlift 4x4 D. "Big Back Circuit" Pull-up 1x20 (214 Tempo) DB 1 Arm Row 3x10 Lat Pulldown 3x10 (214) E. Accessory Preacher Curls 3x10 EZ Bar Curls 3x10 DB Hammer Curls 3x10 F. Accessory 50 Reps Each Exercise Toe Touches Crunches Leg Raises Reverse Situps Bicycles