Friday 1/6/17

1) Strength
a. Back Squats
1x5 @ 60%
1x3 @ 70%
1x2 @ 80%
1x2 @ 90%
1x1 @ 95%
*if you struggle with the heavier sets – do not super set with push press
b. Push Press
2x5 @ 75%
3x5 @ 78%

 

2) Met-Con
20 box overs 30"/24"
30 squat cleans @ 65%
20 box overs 30"/24"
3 minute rest
20 box jump 30"/24"
30 squat clean wall ball toss 20/14 (MB starts on the ground each rep – MB clean into wall ball toss)
20 box jump 30"/24"

Aether Built Oly Cycle

1) Build up to a 1 Rm Snatch + Hang Snatch. no misses. Focus on good first pull to knee maintaining back angle. Dropset singles 4x1@-10% no complex just full snatch.

2) Build up to a 1rm Power Clean + Front Squat + Jerk. No misses. Dropsets 3x1@-15% no complex just clean and jerk.

3) Front Squat- 4x1. Build up to a good max for the day.

4) Snatch Pull to knee, back down and then full pull- 4x1@80% max snatch. Enforce good first pull.

5) Bench support dumbbell rows- 5x5 tempo 3,1,x,2.

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