Wednesday 2/29/17

Crossfit Aether

1a) Strict Press- 6x4 Rest 2 minutes between sets.

1b) Dumbbell Rear Delt Flys- 6x10

2) Complete as many rounds as possible in 9 minutes of:
135-lb. power cleans, 10 reps
20 push-ups

3) 10 minute cool down on rower around 70% effort.  

Aether Barbell Oly Cycle

Aether Built Oly Cycle

1) Snatch- Build up to a heavy single. 2 dropsets at -20% with 5 second holds in catch.

2) Clean and jerk- Build up to a heavy single. 2 second pause in dip and catch of jerk.

3) Back squat- 3x10@60% 1rm. Nothing crazy just work on moving. 

4) RDLs- 4x8 Heavy as possible with good form.