RDL 5 X 8 moderate weight + 10LB of heaviest weight used last week
Then: @ challenging weight but perfect form:
A1) 8-10 1-arm kneeling DB press – +5lbs heavier than last week
A2) 15 DB OH Squat – same weight as last week
A3) Weighted PVC OH stability walk (bands + wt) snatch grip
Time cap 15 minutes
5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.
Aether Barbell Raw Strength and Gains
1) Clean and Jerk- 6x3@70%.
2) Bench Press- 4x10.
3) Single Arm Bent Over Row- 4x10.
4) Dips- 4x10.
5) Pull Ups- 4x10
6) Farmer Carries- 5x2 Down and Backs. Heavy as possible.
7) Lateral Raises- 4x10.