September 10th, 2018 – Washed Up Athlete

Core

3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest

Upper Body PUSH (shoulder dominant)

A. Strict Press – Reps 12-10-8-6 (increasing)
*Increase weight the following week whenever the set of 6 is made successfully
*Don’t increase the “ramp-up” sets until the disparity b/w reps 8 and 6 is too large

B. 5 Rounds
Rest as needed between movements to ensure quality and UNBROKEN sets of each. Goal is to use the same weight or “difficulty” on the Push-ups for each round.

10 Reps DB Incline Bench
10 Reps Push-ups (elevate feet and/or use Rings for added difficulty)

C. Superset Movements x 3 sets each:

Leaning DB Lateral Raise x 12-15 reps (Left)
One-Arm DB Overhead Press x 10-12 reps (Left)
Rest 1 min
Repeat for opposite arm
Rest 2 min

D. 10 Minute EMOM

8 Muscle Snatch

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