Monday

Crossfit Aether

Front Squats 

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

Rest 4 minutes

1 X 20 at 5 pounds more than last week – if you fail.  You are done.  Don’t try that weight again until next week.  BUT don’t fail?!!  You’re welcome

2) Olympic lifting:

Snatch –

Spend 12 minutes to build to a heavy double.  These do not need to be TNG, but don’t hang out and spend a lot of time between reps – 3-5 seconds just to get your set up.

3) Met-con

21-15-9

OHS 95/65

KBS 70/53#

Then immediately after:

Max calorie row in 3 minutes.

Aether Built Oly Cycle

1) Build up to a heavy clean + 2 jerk drive + push jerk- Build up to a heavy complex. Dropsets 90%x2.

2) Back Squat- 1x10@50%, 1x8@60%, 2x6@70%, 2x4@77%, 2x4@79%, 1x6@70%. 3 and 1/2 minutes rest between sets. 

3) Clean pulls- 6x2@105-110% 1rm clean. 3 minutes rest between sets.

4) Strict Press- 4x6@70% 1rm strict press.

5) GHD Weighted isometric hollow rock- 5x:20 hold. Heavy as possible.