November 20th, 2018 – Washed Up Athlete

Lower Body A. 4 Rounds: 8 Back Squat @ approx 55-60% max Rest 15-30 sec 4 Front Squats (same weight as BS) Rest 2-3 min B. 3 Rounds Perform each round “quickly” but with QUALITY, then rest 2-3 min between rounds 200m Farmers Walk (moderate/heavy) 12 Goblet Squats (with one KB or DB from FW) 3 … Continue reading November 20th, 2018 – Washed Up Athlete

November 19th, 2018 – Washed Up Athlete

Tuesday: Upper Body A. 4 Rounds: Remember to stay a few reps shy of failure. If this means you need to decrease weight or adjust difficulty of movements along the way, that’s ok. Try to rest only 1-2 min between sets Incline DB Bench x 8-10 Reps DB Snatch (alternate arms) x 8-10 Reps Dips … Continue reading November 19th, 2018 – Washed Up Athlete