September 4th, 2018 – Washed Up Athlete

A. Tempo Deadlift 7×3 (5-second descent)

B. Pause Front Squat 7×3 (3-second pause at the bottom)

C. Death March 3 sets of 30 feet

D. Reverse Hyper 4×15

E. 5 sets for total reps:
2:00 of [3 power cleans up to 155 + 6 burpees + 18 double-unders] :60 rest
*pick up where you left off each round

F. Plyo Work

4 Sets

  • Single Leg Hops over Parrallette 4×10/side
  • Skiers 4x10side
  • Max Vertical Jump 4×5
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