Aether Lifestyle
Fitness, Nutrition and Lifestyle
1.) Pull Up- 12-10-8-6-4
Metabolic Conditioning
7 minute Amrap
15 Box Jumps
10 Over Head Squats(115,85)
10 Ground To Overhead (115,85)
Rest 5 minutes
5 minutes Burpees
Accessory: On your own.
2a.) 4x8 Ring rows. 2 second pause at top of pull.
Compound set
2b.) Banded rear Delt flys- 4x10
1.) Pull Up- 12-10-8-6-4
Metabolic Conditioning
7 minute Amrap
15 Box Jumps
10 Over Head Squats(115,85)
10 Ground To Overhead (115,85)
Rest 5 minutes
5 minutes Burpees
Accessory: On your own. 4x8 Ring rows. 2 second pause at top of pull.
Strength
1.) Deadlift- 5x3 at 85%. Max reps on 5th set, if you feel good.
Metabolic Conditioning
4 rounds of
100 Double Unders
10 Power Clean (155,105)
15 Front Squat (155,105)
Accessory: On your own 3x10 Back Extension on GHD. Tempo@2,0,1,2
Strength
1.) Split Jerk- 1@85, 3@90, 1@95% of 1rm.
2.) Bench Press- 12-10-8-6-6-8-10-15
Metabolic Conditioning
Jackie
Row 1000
50 Thrusters
30 Pull Ups (efficiency if you have 9 months exp.)
Rest 5 minutes ( If you are doing The Open and want more volume then on your own without a coach complete the following.)
5 minute Amrap
10 Box Jumps
15 Deadlift. 155, 115
Accessory: 5x10 Over Head Barbell Tricep Extension. Rest :45 between sets.
Power
Every 2 minutes for 12 minutes (6 sets)
1 Snatch Pull + 1 Power Snatch + 1 Full Snatch + 2 Over Head Squats. Start at 50% and Build up.
Conditoning
7 Rounds
14 Wall Balls
21 Double Unders
7 Push Ups
1 minute rest between rounds.
Strength
1.) Single Arm Bent Over Row- 4x10 (rest 60).
2.) High Pulls From Hip-3x12 (rest 60).
Conditioning
3.) 2x1500 m rows. 1 to 1 work to rest ratio.
Aesthetics
4.) Barbell Curl- 3x12
Strength
1.) Every 3 minutes for 12 minutes (4 rounds)
10 Front Squat
5 Back Squat
*HAP
Strength and Conditioning
8 Rounds
3 Squat Clean Thrusters HAP
9 Dips
5 Toes to Bar. Minimal kip.
Accessory: on your own time. 3x10 Strict Hand Stand Push Ups
Strength
1.) Every 3 minutes for 12 minutes (4 rounds)
10 Front Squat
5 Back Squat
*HAP
Strength and Conditioning
8 Rounds
3 Squat Clean Thrusters HAP
9 Dips
5 Toes to Bar. Minimal kip.
Accessory: on your own time. 3x10 Strict Hand Stand Push Ups
Power
1.) 15 Minutes to find a 1 rm snatch.
EMOTM 16 (4 rounds)
10 Power Cleans (135,95)
16 Walking Lunges (110,70) kettl3bells.
8 Chest 2 Bar Pull Ups
10 Over Head Squats (135,95)
ACCESSORY: 2X500 m row. 2:1 rest to work ratio. (On your own time, don't expect coach to walk ypu through this.)
Power
1.) 15 Minutes to find a 1 rm snatch.
EMOTM 16 (4 rounds)
10 Power Cleans (135,95)
16 Walking Lunges (110,70) kettl3bells.
8 Chest 2 Bar Pull Ups
10 Over Head Squats (135,95)
ACCESSORY: 2X500 m row. 2:1 rest to work ratio. (On your own time, don't expect coach to walk ypu through this.)
