August 14th, 2018 – Washed Up Athlete

A. Alternate movements x 4 sets each:
*Begin cycle with weight selection for top set around 8-10 RM for both movements

“Stop” Deadlifts – 5 x 5 (increasing weight to tough set of 5)
Rest 2-3 min
Chin-ups (supinated, palms facing) – 5 x 5 (increasing difficulty to tough set of 5)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

B. RDL + Bent-over Row Complex (see video for demo)
4 sets of 8-10 reps @ approx 60% of max clean OR 35% of max deadlift. Are these numbers similar?
1 rep equals:
1 RDL + Stand + 1 Bent-over Row + Stand

C. Alternate Movements x 3 sets each:

Barbell Hip Thrusts x Reps 15-12-9 (increasing weight)
Rest 1-2 min
Standing Barbell Curls x Reps 15-12-9 (increasing weight)
Rest 1-2 min

D. 5 Rounds For Time:
But rest as needed to ensure Heavy Russian KBS sets are all UNBROKEN

8 Shuttle Runs (30 ft each way) “there and back” = 2 reps
12 Russian KBS (heavy)

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