October 31st, 2018 – Washed Up Athlete

Upper Body (Push Dominant + Core) Parts A and B stay similar week to week. Track the metrics for progression A. Bench Press – Reps 9-7-5 (Increasing weight) *Add slowly week to week to the top set of 5 reps B. One-Arm DB Overhead Press  Over 3-4 progressive sets, build to 6-RM per arm ***Avoid … Continue reading October 31st, 2018 – Washed Up Athlete

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October 30th, 2018 – Washed Up Athlete

Lower Body Part A stays similar week to week. Track the metrics for progression A. Back Squats – Reps 9-7-5 (Increasing weight) B. Front-Rack Front-Foot Elevated Split Squats (see video demo) Elevate Front-Foot only 4’’ (video shows 6’’ elevation) Work quickly to heavy set of 10 reps PER LEG C. EMOM x 10 min – … Continue reading October 30th, 2018 – Washed Up Athlete

October 26th, 2018 – Washed Up Athlete

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant) Part A stays similar week to week. Track the metrics for progression A. Alternate movements x 5 sets each: Note slight change in protocol rep/scheme for part A movements “Stop” Deadlifts – Reps 5-4-3-2-2 (increasing each set to tough double) Rest 2-3 min Chin-ups (supinated, palms … Continue reading October 26th, 2018 – Washed Up Athlete