Tuesday 8-8-17

1. Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

 

2. Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Aether Barbell Raw Strength and Gains  

A1) Barbell close grip Bench Press- 4x8

A2) Barbell Pronated Bent Over Row- 4x8

B1) Barbell Push Press- 4x8

B2) Lat Pull Down or Pull Up Assist-4x8

C1) Hammer Curls- 4x12

C2) Banded Rear Delt Flys- 4x12

D1) Over Head Tricep Extensions- 4x12

D2) Dumbbell Front Raise- 4x12-15.