Monday 5-22-17

Day 1) 

Strength:

 Front Squats

 1x2 - 70%, 1x2 – 75%, 1x2 – 80%, 2x2@85%

 2) Push jerk

 2x2 – 75%, 3x2 – 80%

 3) MET-CON

 15 minute AMRAP

800 m run

5 strict press 115/85 (or close to 85% of 1 RM press)

8 kipping HSPU

THEN @ 15 minutes

2 minutes of max rep thrusters 115/85

**time stops at 17 minutes**

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

Aether Barbell Raw Strength and Gains Day 1💣

1) Dumbbell Bench Press- 4x10

2) Bent Over Row-  4x10

3) Back Squat-  4x10

4) Pull Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6a)  Dumbbell Skull Crushers- 4x10

6b) 60 m single arm farmer carry