July 17th, 2018 – Washed Up Athlete

A. Barbell Warm-up

B. Barbell Conditioning

On the Minute x12

Minute 1: 3 Power Cleans @70%

Minute 2: 2 Power Cleans @75%

Minute 3: 1 Power Clean @85%

Minute 4: Rest

C. Strength

1A. Bent Over Multigrip Barbell Row 5×8

1B. DB Bench Press 5×8

D. Accessory

2A. Weighted Pull-ups 4×5-6

2B. Close Grip DB Bench Press 15-12-10-10

E. WOD

12 Minute AMRAP

  • 5 Clean and Jerks
  • 10 Pull-ups
  • 15 Russian KBS (70)

F. Accessory

3A. Standing Barbell Curl 15-12-10

3B. Seated Row 15-12-10

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s