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 – Front-Rack Front-Foot Elevated Split Squats
Use the SAME WEIGHT achieved in part B for 10 reps
Min 1 – 6 reps RIGHT
Min 2 – 6 reps LEFT
Etc…

D. Single-Leg Landmine RDL (see video demo)
Reps 15-12-9 (increasing, PER LEG)

E. Two Rounds for UNBROKEN and QUALITY movement:

16 Walking Lunges (DB’s held at sides)
Run 200m
12 DB Thrusters
Run 200m

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