Aether Lifestyle
Fitness, Nutrition and Lifestyle
Metabloic Conditioning:
With a partner complete the following at 80% effort.
500 cal row
500 Double Unders
*Partners can work simultaneously.
Core Volume:
3 Rounds
15 GHD Sit Ups
15 Standing Oblique Crunches
15 Seated Leg Raises
Shoulder Health: 4x12 Lateral Raises.
Super set with 4x15 External Roation.
Wednesday
Power
15 minutes to build up to a heavy 3 rm Power Clean.
Strength
1.)Front Squat- 5x5 at same weight with an extra dropset of 10 reps at 70% of heaviest 5. Exactly :90 seconds after last set.
Volume and Motor
Every :90for 4 Rounds
0:00-10 Deadlifts(225,155)
1:30- 20 Lunges (115,75)
3:00- 20 Wall Balls
Accessory: 3x12 Glute Ham Raise
Strength, Power and Hypertrophy-
1.) 2 Plate Incline Bench- 1x20,15,12,12.
2.) Explosive push ups to plates- 3x5.
Metabolic Conditioning-
14 Minute Amrap of:
30 Sumo Dead High Pulls (75, 55)
10 Hand Stand Push Ups
15 Toes to Bar
Acccessory: Banded Tricep Extension- 3x12.
Monday
Strength
1.) Overhead Squat- 1x 15-12-12-12. Light to moderate weight.
2.) Pull Ups- 1x 20,15,12,12,12.
Metabolic Conditioning
21-15-9
Power Cleans-155,105.
Burpee Over Bar
*EMOTM- 3 Pendlay Rows@ 155,105.
Strength
1.) Push Press- 6x8 :60 rest between sets. Moderate to heavy load.
Volume, Capacity and Fitness.
4 Rounds
17 Back Squats(135,95)
20 American K.B. Swings(55,35) *only go as high as mobility comfortably allows
Cash Out: 20 Burpees.
After Party: GHRaises-3x12
Tuesday
Strength and Hypertrophy
1.) Pull Ups(weight if necessary)- 12,12,10,10. Moderate weight. After last set of 10 do one more setclose to max effort with slight kip for increase in volume and capacity. Stay tight. :90 rest.
2.) Single Arm Bent Over Row- 12,12,10,10. :60 rest.
Wod
1 Legless Rope Climb
10 Minutes Amrap
10 Box Jumps(24,20)
10 Good Mornings perfect form(95,65)
1 Rope Climb
rest 3 minutes
*3x15 Barbell Curl super set with
*3x15 Banded Rear Delt Flys off Rack
* Not for time
Strength
1.) Close Grip Bench-6x3 Tempo @2,1,x,0. Try and use same weight for all 6 sets. Use spotter if you need to.
EMOTM 9
0- 3 Full Snatch@50% 1Rm.
1- 8 Dips.
rest 3 minutes
EMOTM 7
0- 5 Power Clean(135,95).
1- 10 Deficit Push Ups using 45 lb plates.
After Party- 6 months exp + Skull Crushers-3x12
Mobilize- Pecs off rack 2 sets of :60.
Strength
1.) Pull Ups- 7x3 weighted and progressive in load. Record best set.
2.) Supinated Bent over Rows- 3x8 Moderate to heavy load. Track weight.
Volume, capacity and fitness.
4 Rounds
10 Front Squat(185,135)(155,115)(95,65)
10 Toes to Bar
20 Plate Over Head or at chest Lunges(45,35)
10 Barbell Curls(55,35)
*rest :60 between rounds.
Accessory: "T" Off rack with bands(rear delt fly)-4x12.
Oly
1.) Power Clean with 2 second pause at knee- 1x2@70%, 1x2@75%, 2x2@80%.
*Stay lighter if you have been struggling progressing on back squat.
Strength
2.) Back Squat- 6x3 tempo@3,1,x,1. Build up to a heavy 3, only beat your last week by 5.
Metabolic Conditioning and Volume
5 Rounds
3 Squat Cleans Rx +(155,105) Rx(135,95) Scaled(95,65)
7 Strict Hand Stand Push Ups
11 Full Kettle Bell Swings(70,55)
:30 Rest in between rounds.
Mobility: Under Arrest and other Internal rotation stretches off rack. Spend 2-3 Minutes each arm.
Stretch ankles using kettle bell spending 2-3 minutes each ankle.
Wednesday
Metabolic Conditioning
12 Minute AMRAP
15 Calorie Row
12 Box Jumps(24,20)
7 Strict Pull Ups
Rest 3 Minutes
6 Minute Amrap
15 Calorie Row
12 Box Jumps
14 Efficiency Pull Ups
Structure and Stability
Y-T-A-3x10 of the Letter T off the rack. Orange, red or blue bands.
Face Pulls- 3x10.
Mobility
Couch Stretch-2x:60 each leg.
