Monday 4/24/17

Warm up

10 Med Ball Cleans

10 Wall Balls

10 KB Swings over head

10 Goblet Squats

10 Burpees

10 Supermans

Repeat 2 times

Day 1:

1)  Strength:

Front Squats

4x5@80%

1x max reps at 60%

2) Strict press

5 X 5 @ 73%

3) MET-CON

 EMOM

 Min 1-5: 1 power clean + 2 push press (3x with in the minute)

 Min 6 rest

 Min 7-11: 1 squat clean + 1 thruster (2x with in the minute)

 Min 12 rest

 Min 13-17: 3 squat cleans (3 sc with in the minute)

 (**try to increase the load with each movement change)

Aether Barbell Oly Cycle

1) Snatch Pull, lower to knee, hang snatch- 4x2@65%

2) Clean and jerk(pause in dip for 3 seconds, pause in catch for 3 seconds)- 4x3@65% . Reset each rep.

3) Back Squat with pause in bottom- 6x6@60% .

4) Snatch Pulls- 4x4@65%.

5) Bent Over Row- 4x6 moderate load tempo 3,1,x,1.