October 16th, 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. Alternate Movements x 5 Rounds:

Front-Rack Walking Lunge Steps x 24-20-16-12-8 (increasing each set)
Rest 2 min
Squat Cleans x Reps 4-3-2-2-1 (increasing each set to a QUALITY single rep)
Rest 2 min

C. Superset x 3 sets each:

Goblet Squats x 10-12 Reps (no pause at top of rep)
Broad Jumps x 5 Reps for MAX DISTANCE (brief reset between each rep)
Rest 2-3 min

D. 3 Rounds:
Move quickly between movements, keeping weights on the lighter side, but make sure to keep a controlled tempo on the lifting movements (i.e. don’t lift “for time”)

15 Cal Row OR Run 200m
10 Lateral Box Step-up overs (same DB’s as RDL)
15 Cal Row OR Run 200m


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