Monday 11/13/16

Crossfit Aether

1) Strength

 Back Squats

1*10@60%

1*8@65%

1*6@70%

1*6%75%

1*6@80%

2) Metcon

For time:

15-12-9-6-3

Hspu

GHD sit-ups

Front squats (from the ground) 185/135

Cool Down

5-10 min cool down

5 min rolling quads

2 min Samson stretch

10-15 min banded shoulder stretch

Aether Built Oly Cycle Day 36

1) Build up to a 5 rm Mid Thigh Hang Snatch. 

2) Snatch from floor- 4x1@80%1rm. no misses.

3) Clean Pulls 4x2@120% 1rm SNATCH!

4)  Back Squat-4x6. 1x10. Note heaviest 6.

5.) Weighted Back Ext-4x10. 

6.) Russian Twists- 5x10.

* Its going to be a tough week. Take it easy and hit some clean lifts. Quit going back to old patterns... train for the future. Stay focused on creating good bar paths and making contact with the bar at your belt buckle. First sets pause in your catches and get solid in the bottom.