Thursday 11/10/16

Crossfit Aether

1) Strength

a) 5x5 Deadlift -70% -control descent, do not drop from top position

b) 6 sets of a 3 Position Squat Snatch @ 70-75%: primary focus is positioning. You should maintain bar through out the 3 positions -don't drop the bar until all 3positions have been hit.

3) Gymnastics -(strength) a) 3x5 Strict pull ups (use lightest band possible to complete all reps without dropping off of the bar) **start in hang and end chin over bar -do not arch, reach your chin over the bar, or break from the hollow body position through out the movement* ** ADD weight IF NEEDED.

Aether Built Oly Cycle Day 34

1) Build up to a 3 position snatch.  3x1 Dropsets at -15% max.

2) Snatch Pulls- 4x2@110% 1rm. 

3) Strict High Pulls- 4x6. Moderate weight. 

4) Box Jumps- 4x2 high as possible. No more than 15 seconds between reps. 

5) banded torso twists off track- 4x10 ea side. Make difficult.