November 12th, 2018 – Washed Up Athlete

A. Power Snatch

4 Reps EMOM x 4 min @ approx 65%
Rest 1 min
3 Reps EMOM x 4 min @ approx 70%
Rest 1 min
2 Reps EMOM x 4 min @ approx 75%
Rest 1 min
1 Rep EMOM x 4 min @ approx 80%

B. Alternate Movements x 4 Sets Each:
Work up the “max weight” possible for each movement on the FINAL SET of the sequence

One-Arm DB Rows (knee on bench) – Reps 12-9-6-6 (increasing weight EACH SET)
Rest 2-3 min after both arms
Dips – Reps 9-7-5-3 (increasing difficulty EACH SET)
Rest 2-3 min

C. Superset Movements x 3 sets each:
For Inverted Rows, elevate feet for added difficulty. If still need a bigger challenge, hold the contraction at “chest to bar” position for 1-2 seconds on each rep. The goal is 12-15 reps per set

Incline DB Bench Press x Reps 15-12-9 (increasing)
Inverted Rows x Max Reps Unbroken (see video demo)
Rest 2-3 min

D. Superset Movements x 4 Rounds:

Barbell Curls x Reps 15-12-9-6 (increasing weight)
Row Calories x 25-20-15-10 (increasing pace)
Rest as needed to ensure increased loading on Bicep Curls sets

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