Week 10 Day 4:
1) Strength
Back Squats
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%
*if you struggle with the heavier sets – do not super set with push press
b. Push Press
1x5 @ 75%
1x5 @ 78%
3x5 @ 80%
2) Met-Con
For Time:
100 DU
:60 L sit on paralletes or rings, accumulated
20 alternating DB snatches 50/30
30 TTB
40 burpees
100 DU
5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.
Aether Built Oly Cycle
1) Warm up with light muscle snatch.
2) Start building into a power snatch max... immediately into a full snatch max for the day.
3) Bulgarian Split Squats-4x6. Heavy.
4) Snatch hi pulls-4x2 at 55% or higher.
5) Bench Press-5x4. Record heaviest 4 rwp.