October 1st, 2018 – Washed Up Athlete


Lower Body + Upper Body PULL (pull dominant)

A. “Stop” Deadlifts – Reps 10-8-6-4-2 (increasing)
*Don’t increase the “ramp-up” sets until the disparity b/w reps 4 and 2 is too large

B. Mechanical Drop Set x 3 Rounds:
First set lighter, feel out the weights, then next 3 sets at same heavier weight

10 “Wide-Grip” Chest-Supported Rows
10 “Narrow-Grip” Chest-Supported Rows
Rest 2-3 min

C. 3 Rounds:

Single-Leg RDL (one DB in each hand) x 8-10 reps
Superset: Single Leg Box Step-up (DB’s on shoulders) x 8-10 reps
Rest 2 min
Repeat sequence for opposite leg
Rest 2 min

D. Assisted Pull-ups – 3 sets of 12-15 reps
Try to avoid pause at bottom of movement. Keep consistent pace on movement, and it’s totally OK if you fail to get “high enough.” The point is to keep tension on the working muscles, so even a half or partial rep is sufficient for the stimulus

E. AMRAP 6 min:

Air Squats Reps 10-20-30-40-50 etc…
Hang DB Power Cleans Reps 5-10-15-20-25 etc…


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