Monday 7-16-17

1. Conditioning 

21-15-9:
DB Snatches (80/55)
Calorie Row

 ...Directly into...

21-15-9
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups

2.  Midline

50 GHD Sit-ups
50 Hip Extensions
35 GHD Sit-ups
35 Hip Extensions
20 GHD Sit-ups

20 Hip Extensions

Aether Barbell Raw Strength and Gains   

Day 1 Squat
1) Back Squat- 7X8 Heavy as possible.
2) DB Lunges-4x30 total  
3) Hip Abduction- 4x12

4) 21-15-9-3

Thruster 95,65

Knees to elbows