Thursday 6-14-17


Handstand walks. Take 10 minutes to work on Handstands or Handstand walks.


Met Con:

Buy in 500 M row




6 Rounds


10 Toes to Bar

18 ft handstand walks or 3 blocks.

10 Overhead squats (95,65)


Rest 4 minutes


Max reps strict dead hang pull ups.



Spend 2 in Samson with banded distraction.


Spend 2 minutes in saddle pose.


Spend 2 minutes in Sumo Squat

Aether Barbell Raw Strength and Gains

Snatch Complex

1) 6x1 Power Snatch + 1 OHS. Build up to a soft max for the day.

2) Snatch Pulls- 4x3@100% today's above max.

3) Dumbbell Bench Press at incline- 4x12

4) Bar Dips- 4x10

5a) Glute Ham Raises- 4x12

5b) Tricep Kick backs with dumbbell- 4x10

2 rounds

Push ups till Failure. 2 minutes rest in between sets.