Thursday 6/30/16

Crossfit Aether

1) Back squat
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

2) Dumbell Bent over Rows- 5x6 moderate weight

3) EMOTM 10

8 Burpee Box Jump

10 Power Clean 135, 95

Accessory-

Dumbbell Hammer Curls- 4x10(on your own) 

Aether Barbell( 14 week cycle written by Dave Flemming) TD#23

Posted September 29th, 2015 by J Mart & filed under Outlaw Barbell.

1) 3 position snatch(mid thigh,knee,floor, 1 each)
1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@70%

2) Power jerk
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

3) Snatch grip lift off with 3 sec hold at knee
1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%

4) Back squat
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

Wednesday 6/29/16

CrossFit Aether

1.) Run a mile for time.

2.)4) rdl
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

Aether Barbell (14 week cycle written by Dave Flemming) TD#22

150929

Posted September 28th, 2015 by J Mart & filed under Outlaw Barbell.

1) clean complex from knee(clean pull, power clean, squat clean)

1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@70%

2) Press behind head from split position
Work up to 3 sets of 3 at moderate intensity

3) Overhead squat

1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%

4) rdl
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

Tuesday 6/28/16

CrossFit Aether

1) Front squat + jerk(%1rm jerk)
1×3+2@50%, 1×3+2, 60%, 1×3+2@70%, 1×3+2@75%, 1×3+2@70%

2) 

Buy In: Collect 2 minutes in Plank

21-18-15-12

Push Ups

Ring Rows 

Cash out: 150 Double Unders

 by J Mart & filed under Outlaw Barbell.

1) Snatch complex from knee(snatch pull, power snatch, squat snatch)
1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@70%

2) Clean grip lift off with 3 sec hold at knee
1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%

3) Front squat + jerk(%1rm jerk)
1×3+2@50%, 1×3+2, 60%, 1×3+2@70%, 1×3+2@75%, 1×3+2@70%

*3 front squats and 2 jerks

Monday 6/27/16

CrossFit Aether

1) Power snatch- 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

2) 10 Minute Emotm

- 3 Muscle ups

- 6 Push press @50% 1rm or (115,75)

Rest 4 Minutes

2 Rounds

400 m run

15 Dead lift (135,95)

15 Chest to bar

Aether Barbell (14 week cycle written by Dave Flemming).TD#20 

1) Power snatch
1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

2) Jerk recoveries
1×5@60%, 1×5@70%, 1×5@80%, 1×5@90%

3) Power clean
1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

4) rdl
1×5@50%, 1×5@60%, 1×5@70%, 2×5@80%, 1×5@70%

Friday 6/24/16

CrossFit Aether

J.T.

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Accessory: 4x20 GHD sit ups.

Post time to comments.

Aether Barbell

150922

Posted September 21st, 2015 by J Mart & filed under Outlaw Barbell.

1) Clean pulls
1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@85%, 1×5@80%

2) Jerk balance
1×5@50%, 1×5@60%, 2×5@70%, 1×5@60%

3)  Snatch balance
1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

4) Front squat

1x5@50%, 1×5@60%, 1×5@70%, 2×5@80%, 1×5@70%

Thursday 6/23/16

CrossFit Aether

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

Aether Barbell

1) snatch pulls
1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@85%, 1×5@80%

2) Power jerk
1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

3) Overhead squat
1×5@50%, 1×5@60%, 1×5@70%, 2×5@80%, 1×5@70%

4)rdl
1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

Wednesday 6/22/16

CrossFit Aether

1) snatch
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

2) Clean & jerk (jerk of choice)
1×5+3@50%, 1×5+3@55%, 1×5+3@60%, 1×5+3@65%

3) Back squat
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

Aether Barbell

150919

Posted September 18th, 2015 by J Mart & filed under Outlaw Barbell.

1) snatch
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

2) Clean & jerk (jerk of choice)
1×5+3@50%, 1×5+3@55%, 1×5+3@60%, 1×5+3@65%

3) Back squat
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

Tuesday 6/21/16

CrossFit Aether

Strength

1) Bench Press- 5@50%, 5@60%, 5@65%, 5@70%, 5@75% 

Sham

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Accessory: 

4xME Tempo push ups(3,1,x,1)

Aether Barbell

Posted September 17th, 2015 by J Mart & filed under Outlaw Barbell.

1) Power clean
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

2) Overhead squat
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

3) Squat jerk
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

4) rdl
1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

Monday 6/20/16

CrossFit Aether

1) Power snatch
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

Metabolic Conditioning

6 Rounds

5 Front Squats + Jerk(135,95)

8 Toes to Bar

Rest 3 minutes

Accessory: Barbell Bridge 4x5 (moderate weight)

Aether Barbell

150916

Posted September 15th, 2015 by J Mart & filed under Outlaw Barbell.

1) Power snatch
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

2) Sots press (behind head snatch grip)
3 sets of 5 at light intensity

3) Lunges (bar on back, 3 each leg)%1rm clean
1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

4) Front squat +split jerk(%1rm split jerk)
1×5+1@50%, 1×5+1@55%, 1×5+1@60%, 1×5+1@65%

Friday 6/17/16

Aethet Barbell

1) clean complex(1 clean pull/2 power cleans/2 full cleans)
1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

2) Drop snatch
1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

3) snatch grip lift off with 5 sec hold at knee
1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

4) Good mornings

Work up to 3 sets of 5 at light intensity