Friday 1/12/17

Week 10 Day 4:

 

1)  Strength

 

Back Squats

 

1x5 @ 60%

 

1x5 @ 65%

 

1x5 @ 70%

 

1x5 @ 75%

 

*if you struggle with the heavier sets – do not super set with push press

 

b. Push Press

 

1x5 @ 75%

 

1x5 @ 78%

 

3x5 @ 80%

 

2) Met-Con

 

For Time:

 

100 DU

 

:60 L sit on paralletes or rings, accumulated

 

20 alternating DB snatches 50/30

 

30 TTB

 

40 burpees

 

100 DU

 

5 minutes cool down on bike, run or row.  SLOW pace. Bring that heart rate back down.

 

Aether Built Oly Cycle

1) Warm up with light muscle snatch. 

2) Start building into a power snatch max... immediately into a full snatch max for the day. 

3) Bulgarian Split Squats-4x6. Heavy.

4) Snatch hi pulls-4x2 at 55% or higher.

5) Bench Press-5x4. Record heaviest 4 rwp.