Thursday 6-14-17

Skill

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

 

Met Con:

Buy in 500 M row

 

Then...

 

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.

 

Mobility:

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.