Crossfit Aether
1) Strength
Back Squats
1*10@60%
1*8@65%
1*6@70%
1*6%75%
1*6@80%
2) Metcon
For time:
15-12-9-6-3
Hspu
GHD sit-ups
Front squats (from the ground) 185/135
Cool Down
5-10 min cool down
5 min rolling quads
2 min Samson stretch
10-15 min banded shoulder stretch
Aether Built Oly Cycle Day 36
1) Build up to a 5 rm Mid Thigh Hang Snatch.
2) Snatch from floor- 4x1@80%1rm. no misses.
3) Clean Pulls 4x2@120% 1rm SNATCH!
4) Back Squat-4x6. 1x10. Note heaviest 6.
5.) Weighted Back Ext-4x10.
6.) Russian Twists- 5x10.
* Its going to be a tough week. Take it easy and hit some clean lifts. Quit going back to old patterns... train for the future. Stay focused on creating good bar paths and making contact with the bar at your belt buckle. First sets pause in your catches and get solid in the bottom.