October 12th, 2018 – Washed Up Athlete

A. Alternate movements x 5 sets each:

“Stop” Deadlifts – Reps 5-4-4-3-3 (increasing weight EVERY SET)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-4-3-3 (increasing difficulty to tough set of 3 reps)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

B. Pendlay Rows – Build to challenging set of 5 reps 
Then complete 3 sets of 6 reps @ 10-15% less than top 5-rep set

C. Rear-Foot Elevated Split Squat 
5 x 5 (increasing weight to top set of 5 reps per leg)
***Start light so that only the last 2 sets are truly “challenging”
Use the “Back-Rack” Position if comfortable with heavy weights

D. 3 Rounds:

6 Burpee Box Step-ups (DB in each hand)
12 Russian KBS (HEAVY)
18 GHD or Decline Sit-ups

E. Banded Leg Curls – 4 x 20-25 reps 
Select band thickness to reach a difficult set within rep range
Hold and contract for one second at the top of each rep

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