Tuesday 4-18-17


Day 2:

 

1)  Strength

 

Power Snatch

 

1x3 @ 60%, 1x3 @ 65%, 3x5 @ 70%

 

Power Clean

 

1x3 @ 60%, 1x3 @ 65%, 3x5 @ 70%

 

Jerks 3x5 @ 60%

 

2) Met-Con

 

Rotate through movements EMOM 12 minutes

 

Minute 1: 25 Deadlifts 135/95

 

Minute 2:  15 Power cleans 135/95

 

Minute 3: 8 STO 135/95

 

5 minutes cool-down on bike, run or row.  SLOW pace. Bring that heart rate back down

 

4)  15-20 MINUTES OF MOBILITY

Aether Barbell Oly Cycle

1) Snatch- 3x1@-10% of opener. 2x1@-15% of opener. 

2) Clean and jerk- 3x1@-10% of opener. 2x1@-15% of opener.

3) Snatch Pull- 3x1@-10% opener. Focus on first pull... be tight.

4) Front Squat- Build up to a single@80% 1rm.