Aether Lifestyle
Fitness, Nutrition and Lifestyle
1.) Build up to a 1rm snatch in 20 minutes. 5 dropsets singles at 80% max from today.
2.)Back Squat-9-7-7-5
3 Rounds
100 m Farmer Carry(70,55)
5 Shoulder Press (135,95)
40 Step Ups ( Bar on back)(24,20)
35 Push Ups
*:30 rest in between rounds.
Accessory:4x20 Hammer Curls.
1a.) Deadlift-7,5,3,3.
Volume
Every 90 seconds(4 Rounds)
3 Full Snatches @75%
10 Back Squat Thrusters (135,95)
30 Ab Mat Sit Ups
5 Strict Press (135,95)
Accessory: On your own
Laying Banded Y flys-4x12
Strength
1.) Bench Press (close grip)-9-7-5-13.
Two and a half minutes between sets.
21-15-9
Front Squat (155,105)
Ring Dips Strict
1 minute rest between sets.
Accessory: On your own.
Banded Tricep Ext- 4x12.
GHD Sit Up- 4x15-20.
Strength
1.) EMOTM 8
3 Deadlifts @75% 1rm.
Every :90 for 6 rounds
12 Sumo Dead Hi Pulls 115/75.
20 Lunges 115/75
8 Power Clean to Push Press 115/75
Accessory: On your own 4x5 weighted back extension. On 5th rep of every set drop weight and hold for 10-:15 seconds.
1.) Build up to a 1rm Power Clean. 4x1 dropsets at -15%.
2.) Clean 3x2 Clean high pulls @-25% above max.
Metabolic Conditioning
9 Rounds of :30 on/ :30 off.
First 3- Strict Press(95,65)
Second 3- Push Press(135,95)
Last 3- Push Jerk(155,115)
1.) Build up to a 1rm Power Clean. 4x1 dropsets at -15%.
2.) Clean 3x2 Clean high pulls @-25% above max.
Metabolic Conditioning
9 Rounds of :30 on/ :30 off.
First 3- Strict Press(95,65)
Second 3- Push Press(135,95)
Last 3- Push Jerk(155,115)
Strength
1.) Front Squat- Build up to a 3rm with 2 second pause in bottom. 3x3 dropsets at -20% no pause.
Volume
100 Step Ups(Bar on back)
Rest 2 minutes.
50 Deadlift@60% 1rm.
Rest 2 minutes.
Accumulate 2 minutes in Weighted back extension on GHD (35,25) .
Teams of three.
Three rounds of
Row 800/700
Run 400
40 Ab Mat Sit Ups
Cash Out: 25 Toes to Bar.
Spend 5 minutes in the bottom of Air Squat.
1a.) Single Leg Squats-3x10 each leg. H.A.P.
1b.) Single Leg Bridge-3x10-12 each leg. 2 second pause at top of bridge.
5 Rounds- 30 on/30 off.
Ab Mat Sit Ups
Straight Leg Deadlifts (155,115)
Barbell Curls
Banded Tricep Extensions
1a.) Power Clean- 6x3 H.A.P.
1b.) Strict Ring Dips-6x2 H.A.P.
Metabolic Conditioning
21-15-9
High Pulls from hip(95,65) (slight efficiency)
Over Head Squat (95,65)
Push Ups
Cash Out: 400m Farmer Carry (55,35)
