October 4th, 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)
*Add slowly week to week to the top set of 5 reps

B. Build to challenging weight for complex:

1 Squat Clean + 3 Front Squats
OR
1 Power Clean + 4 Front Squats

C. EMOM x 8 Min – 1 set of complex @ 65% of top weight from part B
Focus on EXPLODING up as fast as possible on each squat

D. Back-Rack Rear-Foot Elevated Split Squats
Reps 10-8-6 (increasing, PER LEG)

E. Rear-Foot Elevated Split Squat (no added weight) x 1 Set:

AMRAP 45 seconds for MAX REPS on one leg
Rest 45 seconds
AMRAP 45 seconds for MAX REPS on opposite leg

F. One Round “Sprint”
Note that for Shuttle Runs, “there and back” = 2 reps

20 Shuttle Runs (30 ft each way)
15 HEAVY Russian KBS
15 Shuttle Runs
15 HEAVY Russian KBS
10 Shuttle Runs
15 HEAVY Russian KBS

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