Tuesday 2/20/17

Day 2:

1)   Strength * don’t drop from the top – control the decent

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

5 X 5 @73% (should be close to a 10# jump from last week)

2) Met-Con

400 m run

20 Power Snatch 95/65

40 Front rack walking lunges 95/65 (total of 40)

200 m run

20 STO 95/65

40 WB 20/14

250 m row

20 push ups

40 BB step ups 95/65 (total of 40)

 

Aether Built Oly Cycle

1) Build up to a heavy Power Snatch + Overhead squat. Droplets 3x1@90% today's max.

2) Build up to a heavy Power Clean + Front Squats + jerk drive + Jerk. 3x1@85% today's max.

3) Front Squat + Back Squat- Build up to a heavy set for the day. Dropsets 1@90% and 1@85% of today's max.

4) Barbell Bridges- 4x5 heavy as possible.