1/23/17

Week 12 Day 1

1)  Strength

20 minutes to find 1RM snatch

2) Met-Con

15 Min AMRAP

4 minute AMRAP

10 TTB

30 DU

10 Deadlift 185/135

1 Minute rest

4 minute AMRAP

15 TTB

40 DU

8 Deadlift 225/185

1 minute rest

4 minute AMRAP

20 TTB

50 DU

6 Deadlift 285/235 (or 80% of 1RM deadlift)

3) 2k row @ 70-75%

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

4) 15-20 min Mobility

 

Aether Built Oly Cycle

1) Build up to a heavy single Power Snatch no misses. 2x1@-10%, 4x1@-15%. 3 minutes Rest.

2) Build up to a heavy single clean and jerk no misses. 3x1@-15%. 3 minutes R.

3) Back Squat- 1x3 @75%, 1x3@80%, 1x3@85%. 1x2@87%, 1x8@65%. 4 minutes R.

4) Deficit box jump- 6x1. Jump from 2 plates, to floor and spring into your box jump.   2 minutes R.

5) Strict toes 2 bar- 4x6 5 seconds down.