Monday 5-1-17

CrossFit Aether

Day 1:

Warm up

Goblet squat x 10 pause in bottom each rep.

Kettle Bell Swing x 10

Straight leg Kettle Bell Deadlift x 10 with 2 second pause in bottom.

Frog stretch x :60

PVC External Rotation x :60

Jump Squats x 10

Shoulder circles x 20

1)  Strength:

Front Squats

70%x4, 75%x4, 80%x4 – find 4 RM (in 2-3 additional sets)

2) Strict press

5 X 5 @ 75%

3) MET-CON

Helen

3 rounds

400 m run

21 KBS 53/35

12 Pull – ups

2 minutes rest

CHUBBY Helen

2 rounds

800 m MB run

15 KBS 70/53

7 Strict CTB

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

Aether Barbell Raw Strength and Gains

1) Snatch Pull, lower to knee, hang snatch- 5x2@65%. 

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

3) Snatch Pulls- 4x4@65%.

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

5)  Chin Ups- 4x8.