Saturday 11/28/16

Crossfit Aether

1)   Warm up* all warm-ups should be done at about 70%

3 rounds

15 cal row

15 Push press – light bar

15 KB front rack squats – light weight

 

Then:

Shoulder activation – wall walk– staring at the wall, not the ground and maintain slight hollow body hold (decrease lumbar curve): 10 shoulder shrugs – 5 shoulder taps (same side-transfer weight to maintain balance) – 5 hip taps – 30 second hold.   If you aren’t ready for this…work up to in – you can swap out a 60 second HS hold nose facing the wall

 

Floss shoulders – Spend 5 minutes with the bands

*Add any additional warm up that you need for you*

 

2)   Strength

a)  Close grip bench press – Add 5LBs from heaviest weight used last week

1x5

4x4

 

b) 4 x 5 Low hang Power Clean – start working sets at 70%  and build – drop back down on any failed triple.  Don’t drop the bar until all 3 reps have been hit.  This is not 3 singles – this is a triple, so maintain the bar!! 

Metabolic Conditioning

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell/kb/barbell thrusters
Rest 30 seconds

Aether Built Oly Cycle Day 46

We will now be posting 6 sessions per week. 

1) Build Up to a 1 rm Snatch. 

2) Front Squats- 6x3@85%. Speed! 

3) Snatch Pulls-5x2@105% todays max. 

4) Good Mornings-4x8

5) Strict toes to Bar-4x10(use some kip for smooth movement.)