Week 5 Day 3:
1) Warm up
2 minute easy bike or row
Then 2 rounds
:30 KBS – light for speed
:30 sprawl jumps
:30 KB thrusters – light for speed
2 min couch stretch
1 min pigeon stretch
*Add any additional warm up that you need for you*
Not For Time:
A1) 3 X10 (5 each leg) Back rack jumping lunges. Work on explosiveness and speed. ***add weight from last week***
A2) 3 X12 double KB OH squat. These will be lighter than you think. They’re hard. Work on good form. ***add weight from last week***
A3) 10 unbroken HEAVY kbs, rest :15, immediately do 15 more UB KBS. That’s one set. Do 3 sets. 70/53
F R A N……………ish
4 rounds of 15
**2 minutes rest between rounds - work on pacing, try to maintain the same pace all 4 rounds.
Aether Built Oly Cycle
1) Build up to a 1 rm Clean and Jerk. 3 sec pause in bottom of clean. 3x1 dropsets @-15% max w/no pause.
2) Front Squat- 6x3 at 88% max.
3) Push Press- 4x3. 1x10. Note heaviset 3.
4) Weighted back extensions- 4x6.
5) Ab Wheel- 4x10. Keep back hollow and butt tight.