Thursday 5-11-17

1)   Strength

C & J: 2 + 1 (2 cleans + 1 jerk) 60%, 2 + 1 @ 65% x 2, 2 + 1 @ 70%x 3

OHS 3 X 5 @70%

Back Squats

4x2 @ 75%

EMOM for 10 minutes

Even – 5 strict press+ 3 push press + 1 push jerk (work up to 80% of strict press)

Odd – back squats 50 % x 10

2) Met-Con

Buy in 5/3 rope climbs Then:

3RDS

8 Power cleans 165/115

18 Pullups

18 Pushups

8 Squat Cleans 165/115#

Aether Barbell Raw Strength and Gains

1) Back Squat- 3x5. Pause in bottom.

2) Deadlift- 3x5. Build up to a heavy 5 for the day.

3a) High Pulls from hip-  4x10

3b) Walking Lunges- 4x30

4) Laying banded adductor work- 4x10

5) TRX V Ups- 4x12