Monday 10/24/16

Monday-

1) 4 Rounds

5 Thrusters (95,65)

7 KB Swings (70,55) 

10 Ab Mat Sit Ups

2) Deadlift 10-5-3-1-1-1-3-5-10 reps. Note heaviest single.

Aether Built Oly Cycle Day 21

1) Build up to a 1 rm Power Snatch. Dropsets 5x1 @-20% todays max.

2) Build up to a 1 rm Power Clean+ Push Jerk.  

3) Front Squat-7x2. No grinders. Load should be about 90% with 100% effort on speed.

4) Snatch Panda hi pulls- 5x3 @73% todays #1 max.