Aether Lifestyle
Fitness, Nutrition and Lifestyle
Strength
1.) Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
2.) Metabolic Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters.
3.) Mobility-
Couch Stretch 3 minutes.
Straddle 3 minutes.
Frog Stretch 3 minutes.
1.)Split Jerk-3-3-2-2-1. Moderate weight , move fast and sharp.
2.)4x10 Ring Dips Tempo 2,0,2,0.
EMOTM 10
10 Front Squats(95,65)
5 Hand Stand Push Ups
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. Try and turn last set of 5 into 6 at same weights as last week.
Accessory:
4x20 Hammer Curls.
4x12-14 High Pulls Moderate weight
EMOTM 10 minutes
Power Clean and Jerk. Start at 50% and Build up. Heavy but crisp and clean.
Metabolic Conditioning
Grace
30 Ground to Over Head (135,95)
Rest 5 minutes
Karen
150 Wall Balls(20,14)
*6 months or less only do 100.
Strength
1.) Bench Press- 9-7-5-13. Try and turn your 5 set(at same weight as last week) into a 6.
2.) Bench Dips- 40-50. Rest :60 after failure. If sets are less than 10 only go to 40.
Metabolic Conditioning
3 Rounds
Buy in 500 m
50 Double Unders
40 Full Kettle Bell Swings(55,35)
30 Ab Mat Sit Ups
20 Push Ups
10 Box Jumps(24,20)
Cash Out: 30 Toes To Bar.
1.) Snatch skill work.
Pulls-4x5 @40%1rm.
High Pulls-3x5@40%1rm.
Snatch+Hang Snatch-7x1@50-55%.
Snatch Balance-3x3@55%1rm.
Metabolic Conditioning
Run 1600 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Mobility
3 minute couch stretch
3 minute ankle/lizard
2 minutes butterfly with plates
1.) Snatch skill work.
Pulls-4x5 @40%1rm.
High Pulls-3x5@40%1rm.
Snatch+Hang Snatch-7x1@50-55%.
Snatch Balance-3x3@55%1rm.
Metabolic Conditioning
Run 1600 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Mobility
3 minute couch stretch
3 minute ankle/lizard
2 minutes butterfly with plates
1.) Deadlift-4x3 HAP. 2x8-10 Dropsets at 60% hold last rep at top for 10 seconds.
2.) Good Mornings-3x8 moderate weight.
3a.) 4x20 Reverse Crunches on incline.
3b.) 4x15 side laying crunch on Ab mat.
4.) Glute Ham Raise or Med Ball Hamstring Curls- 4x10-15.
Mobility-
Seated straddle- 3 minutes.
Cobra- 2 minutes.
Strength and Hypertrophy
1a.) Strict Pull Ups-9-7-7-5.
1b.) Ab Mat Sit Ups- 40-30-20-20.
1c.) Ring Rows w/feet on box-4xME
Metabolic Conditioning
21-15-9
Muscle Clean (95,65)
Knees to Elbows
Thruster
Strength and Hypertrophy
1a.) Strict Pull Ups-9-7-7-5.
1b.) Ab Mat Sit Ups- 40-30-20-20.
1c.) Ring Rows w/feet on box-4xME
Metabolic Conditioning
21-15-9
Muscle Clean (95,65)
Knees to Elbows
Thruster
Accessory:Rear Delt Flys-15-12-10-12-15
