1/24/17

Week 12 Day 2

 

1)  Strength:

15 minutes to establish a 1RM Squat Clean

2) Met-con

Partner WOD. Split work however

3-6-9-12 etc for 20 minutes

Buy in 50’ HSW (partner can spot your walk for this)

OHS from the ground 95/65

STO 95/65

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

Aether Built Oly Cycle

1) Build up to a heavy Clean and Jerk. 2x1@-10%, 2x1@-15%. 

2) Jerk Recoveries- Build up to a heavy set of 4. No dropsets.

3) Front Squat- 3@80%, 3@84%, 2@86%, 2@88%, 2@86%. 2 second pause in bottom.

3) RDL- 2x4@82%, 2x4@85%, 1x4@80%.  Percentages are based off 1rm front squat