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