Wednesday 10-16-16

A. Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
15 Bent Over Row 

 

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
15 Kettlebell Swings

10 Goblet Squats

Aether Built Oly Cycle day 23

1)  Build up to a soft max of the following complex. 1 hang clean + 2 Full Clean + 1 power Jerk.

2.)Front squats- 5x2. note heaviest double. anything over 90% counts.

3) Box jump- 6x2. Dont be silly just jump high as possible without falling.

4) Glute Ham Raise with 36 inch box in front of ghd. Use for slight push off. Knees on pad. 4x6.

5) Dumbbell Tricep Ext-4x10 Moderate weight. No failure.