November 2nd, 2018 – Washed Up Athlete

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant) 
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:

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

B. Hang Power Cleans – Build quickly to a challenging set of 3 reps
***All reps performed without any movement of feet outwards. Focus on a fast turnover/elbows and move into a quarter squat as needed (as opposed to moving out)

C. 4 Rounds:

5 Reps Hang Power Cleans @ 75-80% of part B top weight (no foot movement)
Rest 1-2 min
10 Reps Barbell Hip Thrust (increasing each set)
Rest 2-3 min

D. Ring or TRX Rows – 3 x 12-15 reps
Elevate feet and/or wear a weight vest for increased difficulty
On the FINAL set, continue beyond the 12-15 “full” reps by completing “partial” reps until you fail to achieve half the range of motion

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s