Wednesday 8-23-17

1. Power Clean
(70%/5)3
(75%/3)2

2. Conditioning
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

3. 4xME Push Ups with good form and no failure. :30 rest between sets. 

Aether Raw Strength and Gains

A1) Back Squat- 4x8

B1) Barbell Bridge-4x8

B2) Back Extension off GHD- 2x20

C1) Split Squat with back foot on bench- 4x12 Total

D1) Trx Hamstring curl- 4x12

D2) Single Calf Rasie- 4x12

E1) Banded Vs- 4x12