Tuesday 3/7/16

Day 2:

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

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

1x6@ 70-75%

5 X 5 @ 80%

2) Met-Con

Partner workout

20:00 minutes on the clock

0:00-7:00: 400 M partner MB carry/run 20/14. With the remaining time, each partner works to find 1RM power clean (as many attempts as you want, the weight just can't be decreased)

7:00-14:00: 400 M partner shared gamer carry 50/35. With the remaining time, each partner works to find 1RM C&J (as many attempts as you want, the weight just can't be decreased)

14:00-21:00 800M run. With the remaining time, each partner works to find 1RM Squat Clean (as many attempts as you want, the weight just can't be decreased)

Aether Barbell Oly Cycle

1) Power Snatch- Build up to a sharp double around 80-85%. 3 minutes between sets.

2) Snatch Pulls- 7x1@105-108% 1rm. 2 minutes between sets.

3) Rdls- 3x6 moderate load with good form. 

4) Barbell Bridge- 3x6 moderate load with pause at top for 2 seconds.

5) Box Jump- Build up to a max for the day from a seated position into jump.