Monday 3/20/17

 

 

1) Back Squats (normal class)

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 failed last week reattempt the weight from last week.

2) Olympic lifting:

Spend 10 minutes to work to a heavy complex:

2 Pause Hang squat snatch (pause 3 seconds at the top of the knee before finishing snatch) + 1 full squat snatch

3) Met-con

Set bar up at 50% of 1RM Snatch

For Time:

800 M run then:

4 rounds:

5 thrusters

10 pullups

15 power or squat snatch

20 Ab Matt sit ups

Aether Barbell Oly Cycle

1) Build up to a max snatch for the day. Dropsets 6x1@-20%.

2) Build up to a max clean and jerk for the day. Dropsets 4x1@-20%. 

3) Back Squat- 3x1@90%. 

4) Tempo Rdls- 4x4 tempo@3,1,x,1

5) 4x:30 GHD swimmers

https://youtu.be/YbAiSIMU-Ik