September 27th, 2018 – Washed Up Athlete

A. Warm-up B. Front Squat 12-10-8-6-4 C. Squat Clean - work to heavy set of 2 D. Front Foot Elevated Front Rack Split Squat 12-10-8-6 E. 3 Rounds 30 Walking Lunges 20 Goblet Squats 10 DB RDL F. 10 40 yard sprints

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September 26th, 2018 – Washed Up Athlete

A. 3-6-9-12-9-6-3 Wall Balls Push-ups B1. Tempo Bench Press 40x1 4x4-6 B2. Dips 4x12 C1. DB Single-Arm Incline Bench 3x10/side C2. Kneeling TRX Chest Fly 3x8 D. 8 Minute EMOM x5 Reps Barbell Incline Bench E. 12 Minute EMOM Minute 1: Farmers Carry Minute 2: 5 Burpee + Thruster with dumbbells Minute 3: :30 second … Continue reading September 26th, 2018 – Washed Up Athlete

September 25th, 2018 – Washed Up Athlete

A. Shoulder Routine B1. Hammer Strength Machine Row 4x12 B2. Hammer Strength Machine Low Row 4x12 C. Barbell Bent Over Row 12-12-10-10 D1. Seated Cable D-Bar Row 4x12 D2. Single Arm Unsupported Row 4x12/each E1. Facepull 4x12 E2. Straight Arm Pulldown 4x12 F. Close Grip Lat Pulldown 25-20-15-10 G. 12 Minute AMRAP Sled Push 10 … Continue reading September 25th, 2018 – Washed Up Athlete