Friday 10/7/16

CrossFit Aether

1.) EOMOTM 14 minutes 1 Pull + 1 Power Snatch. If you fail immediately drop 15% and move on. Unless it was a sikky mistake, then nail it!

2.) 3 Rounds not for time. For movement.

10  Single Arm Dumbbell Snatches (40,20)

10 Kettle Bell Squats. (55,35) 5 with weight on one side 5 with weight on other. 

10 K.B. Single Leg Deads (55,35)

 

Aether Built Oly Cycle Day 10

1.) Build up to a 1rm Snatch Pull + Snatch. Hold catch for 3 seconds. 3 dropsets at -20%. 

2.) Back Squat- Build up to a smooth 3 rep max. 3x2 dropsets at -15%.  

3.) Bench Press-4x6. 

4a.) 4x8 Weighted Back Extensions.

4b.) 4x10 Overhead Tricep Extension.

 

 

 

 

Thursday 10/6/16

CrossFit Aether

1) Rest Day and Active Recovery.

800 m run(pace just under mile pace.)

Rest 3 minutes

800 m run( just over mile pace)

Rest 3 minutes

800 m run(just under mile pace)

Rest 3 minutes

2) EMOTM 12

15 Thrusters w bar

15 Power Snatches w bar

10 Burpees

20 Ab Mat Sit Ups

Mobility

Spend three minutes with back on wall and plates on knees in butterfly stretch. Light and easy. 

Spend 2 minutes in high lizard each leg

Spend 2 minutes in externak rotation stretch with pvc pipe. 

Aether Builty Oly Cycle Day 9

1)  Build up to a soft max of the following complex. 1 hang clean + 2 Full Clean + 1 power Jerk.

2) Front Squat- 5@75%, 4@80%, 3x3@85%+. Note heaviest 3 rep.

3) Box jump- 6x2. Dont be silly just jump high as possible without falling.

4) Glute Ham Raise with 36 inch box in front of ghd. Use for slight push off. Knees on pad. 4x6.

5) Dumbbell Tricep Ext-4x10 Moderate weight. No failure. 

 

 

 

Wednesday 10/5/16

CrossFit Aether

1) Warm up

50 Speed Skaters

50 Kettle Bell Windmill

https://www.youtube.com/shared?ci=Ogm0T4Kdk5M

2) For time:

50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

Aether Built Oly Cycle Day 8

1) Build up to a 2 rep max snatch with 2 sec pause in catch. Soft max. Dropsets 2x2 @80% todays max.

2)  Snatch pulls from blocks- 5x2

3) Super Set

KB Over Head Walking Lunge- 4x12 total.

Pull Ups- 4x6

4.) Snatch grip strict pull- 4x8

 

 

Tuesday 10/4/16

CrossFit Aether

1) Over Head Squat- 3x5.

2) Hang Snatch- 3x1 w 3 sec pause in catch.

3) Metabolic Conditioning

Complete as many rounds in 13 minutes as you can of:

6 Push Press(115,75) 

15 Goblet Squats

10 Kettle Bell Swings

Rest :20 seconds

Aether Built Cycle day 7

1) Build up to a 2rm Clean +2 Jerk from Blocks just below knee.

2) Front Squat- 6x2, 1x12. Note Heaviest 2 rep. 12 rep should be fairly easy. All reps smooth.

3) Good Morning to Push Press- 5x5 Moderate load. Reps Fluid and smooth.

4) Bar Dips- 8-6-6-8-10. Same as above. Smooth reps, good range of motion.

5) Banded single arm rear delt fly- 4x8-12

Monday 10-3-16

CrossFit Aether

1) Snatch- Doubles with 3 sec tempo on first pull at 60%, 65%, 70%, 75%, 2x80%.

2) Back Squat- 3x5 smooth 5 rep max for the day, 3x1 smooth 1 rep max for the day.

3)  
30 CTB PU
200 Meter Run
10 Squat Cleans (135/95)
200 Meter Run
10 Squat Cleans (135/95)
200m Run
30 CTB PU

Aether Barbell Oly

1) Snatch- Build up to a 2 rep max snatch with 3 sec first pull and 3 sec catch.

2) Snatch Pulls- 5x2 at 90% todays max.

3) Front Squat- 6x3 at 87% max.

4) Bent Over Rows on Bench- 4x6. Moderate to heavy load.

5) Ab Wheel- 4x10. Keep back hollow and butt tight.