Monday 1/29/17

Open – Prep Week #1

Day 1:

1)  Strength:

Clean

Take 5 minutes to work up to 70% of 1 RM squat clean

Then

EMOTM for 10 minutes @ 70%

1 power clean – 2 squat cleans + 1 jerk (only 1 jerk on your last squat clean)

2) Met-con

3 individual 7 AMRAP

20 Calorie Row

16 Power Cleans 135/95

12 T2B

 *2 minute rest between AMRAP

10-15 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 single clean and jerk no misses. 3x1@-15%. 3 minutes R.

2) Back Squat- 1x3@75%, 2x3@80%, 1x3@85%. 1x2@87%, 1x8@65%. 4 minutes R.

3) Seated Box jump- 6x1. From a seated position on bench. 2 minutes R.

4) Bulgarian split Squat-4x5 ea leg. Mod weight.

5) Weighted GHD Sit Up- 4x6 Tempo@5,2,1,1