Aether Lifestyle
Fitness, Nutrition and Lifestyle
Monday
1.) Build up to a 5rm Bench Press.
Metabolic Conditioning
With a partner complete 4 rounds:
Row 500 M(Partner holds 2 kettle bells in front rack @ 55,35).
50 Partner Alternating Push Ups(One push up back and forth).
30 Burpees (Partner in front ring support while other partner does burpees).
50 Air Squats(Partner holds barbell over head @95,65).
Today is meant to start the week off on a good vibe. Have fun, work hard and move well.
Metabolic Conditioning and Strength
5 Rounds(D.T.)
12 Deadlift 155,105
9 Hang Power Clean 155,105
6 Push Jerk 155,105
* Mandatory 15 Seconds before moving on to each exercise. We are working on pacing and unbroken sets.
Accessory :4x:60 Marching Plank.(Elbows to hands)
Strength
1.) Back Squat- Find a 2rm. Tempo@4,2,x,0. -15% for 2, no pause.
2.) Walking Lunges-3x20 steps H.A.P.
Metabolic Conditioning
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
rest 3 minutes
40-30-20-10
Full K.B. Swings
*After each set perform 7 Chest to Bar pull ups.
Power
1.) Push Press-9-7-5-3-1.
2.) Hand Stand Push Ups- 3xME.
Metabolic Conditioning
500 m row
5 Full Snatches@50% 1 rm.
50 Air Squats.
5 Power Snatches.
40 Deadlifts@Snatch weight.
5 Full Snatches
50 Hand Release Push Ups.
1
Power
1.) Power Clean+Hang Clean+Full Clean- Build up to a heavy complex. Drop 10% for 1.
Metabolic Conditioning
15 Minute Amrap
8 Burpees
8 Pull Ups(Efficiency)
30 Douple Unders
15 Wall Balls
Accessory-3x15 GHD Sit Ups(or Ab Mat).
Strength
1.) Strict Over Head Press-5x5
Metabolic Conditioning
2.) 3 Rounds
40 Cal Row or Bike
30 Sumo Dead High Pull(70,55)
30 Push Ups
20 Muscle Cleans From Hip(Bar)
30 Thrusters(Bar)
Rest 1 minute after each round
Skill
Hand Stand progressions 10 minutes.
Stability
Single Leg Deads(with kettlebell or dumbbell)- 4x10
Metabolic Conditioning
16-14-12-8
Over Head Squats(Bar)
Burpees
*After Completing each round perform 50 Double Unders
Power
1.) Snatch Pull + 1 Snatch(power or full)- 1@70%, 1@75%, 2@80-85%.
Strength
2.) Back Squat- Build up to a heavy 2 rm. -10% no pause. Tempo at 3,2,x,0.
Metabolic Conditioning
8 Minute Amrap
20 Wall Balls(20,14)
15 Sholuder to Over Head(95,65)
10 Deadlifts(95,65)
Strength
1.) Pull Ups- 10-1-10-1-10-1(Weight singles if needed).
Metabolic Conditioning
6 Rounds
3 Ring or Bar Muscle Ups(Or Chest To Bar).
6 Power Snatch(115,75)
9 Box Jumps(24,20)
12 Full Kettle Bell Swings(55,35)
30 Double Unders
Knowledge and Skill
Spend 5 minutes coaching the Push Press.
Key Points
-Dip Depth.
-Neutral spine.
-Hips with slight anterior pelvic tilt.
- Weight distribution through heel to mid-foot.
-Bar resting behind Deltoid and on clavicle.
Strength
1.) Bench Press- Build up to a 1rm.
2.) Push Press- 3x8. H.A.P. With control and perfect movement.
Metabolic Conditioning
10-9-8-7-6-5-4-3-2-1 reps of the Couplet:
Bench press: body weight
Clean: 3/4 body weight
Set Up two bars and perform for time.
