Aether Lifestyle
Fitness, Nutrition and Lifestyle
Monday-
1) 4 Rounds
5 Thrusters (95,65)
7 KB Swings (70,55)
10 Ab Mat Sit Ups
2) Deadlift 10-5-3-1-1-1-3-5-10 reps. Note heaviest single.
Aether Built Oly Cycle Day 21
1) Build up to a 1 rm Power Snatch. Dropsets 5x1 @-20% todays max.
2) Build up to a 1 rm Power Clean+ Push Jerk.
3) Front Squat-7x2. No grinders. Load should be about 90% with 100% effort on speed.
4) Snatch Panda hi pulls- 5x3 @73% todays #1 max.
Crossfit Aether
1) 27-21-15 reps for time of: Work your pacing. About 75% for 27's, about 80% for 21's, and start at 85% and empty tank as you close in on last 5 reps.
165-lb. back squats
Handstand push-ups
Rest 5 minutes
10 minute Amrap
500 m row
100 Double unders
Aether Built Oly Cycle Day 20
1) Build up to 1 rm hang snatch, no further than mid thigh.
2) Build up to a soft max of 2 pulls + 1 snatch from the floor.
3) Dropsets at 100% of #2 max above. 5x1.
4) Back Squat- 1×12@67% max, 1x8@73%max, 3x6@79%. Heavy but smooth.
5.) Ring Rows- 4x10 tempo@2,0,2,1(down,nopause,up,pause)
6.) Pull Ups-2x12 tempo same as above.
Crossfit Aether
1) 5 rounds
5 DeadLifts(275,155)
5 Burpees.
Rest 3 minutes.
50 Wall Balls
Rest 2 minutes
50 Pull Ups
For total time.
Aether Barbell Oly
1) Build up to a 1 rm Clean and Jerk. 3 sec pause in bottom of clean. 3x1 dropsets @85% max w/no pause.
2) Front Squat- 6x3 at 88% max.
3) Push Press- 4x3. 1x10. Note heaviset 3.
4) Weighted back extensions- 4x6.
5) Ab Wheel- 4x10. Keep back hollow and butt tight.
Crossfit Aether
1) Back Squat-6x3. Sets count above 80%. Hit a big 3. Difficult but maintain form.
2) 10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps
3) Stretch:
2 minute high lizard each side.
2 minutes in frog.
Aether Built Oly Cycle Day 18.
1) Build up to a max for the day of
1 hang snatch. No lower than mid thigh.
After finding max proceed to hit 1 full snatch from the floor + 1 Over Head Squat. Buikd up to a soft max.
2) Build up to a 15 rep at 65% intensity.
Perform a true 20 rep max back squat.
3) Heavy Single arm bent over rows(kb or db)- 4x8
4) Dumbbell Curls- 3x10
Crossfit Aether
1) Build up to a heavy Hang Clean + Full Clean + Jerk- 6x1. Build up to a max for the day.
2.) Straight leg deads- 4x3. Note heaviest 3 rep.
3.) Groundhogs day
20- 1 Ladder
-Double Unders(does not have to be consecutive.
- in between each round perform 3 dumbbell thrusters 45,25
Aether Built Cycle Day 17
1) Build up to a 2rm Clean +2 Jerk from Blocks just below knee.
2) Front Squat- 6x2, 1x10. Note Heaviest 2 rep. 10 rep should be fairly easy. All reps smooth. If your knees hurt drop weights by 15%.
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) Box Jumps- 5x1. High. Dont die.
CrossFit Aether
1) Front Squat-6x3@85+%. No grinders.
2) 3 rounds for time of:
10 strict knees-to-elbows
10 power snatches 155,95
10 strict knees-to-elbows
10 burpees
3) Ring Dips- 4x8-10.
Aether Built Oly Cycle day 16
1) Build up to a 3 rep snatch but only stand up last one. Dropset singles. 6x1@110% todays max. Minute rest in between.
2a.) Momentum trap high pulls from Hip- 4x6.
2b.) Front Squat-6x3 @85%+. No grinders.
3a.) 4x 50 m Single Arm Farmer Carry.
3b.) BB Walking Lunges-4x20 total.
CrossFit Aether
1) Build up to a pretty 3 rm for the day Power Snatch. 3 dropsets at -20%.
2) Snatch Pulls at 100% todays max. 4x3
3) 21-15-9
Over Head Squat 95,65
Good Morning 95,65
Lateral Burpee over Bar.
Aether Built Oly Cycle Day 14
1) Build up to a pretty 3rm Power Clean +1 Jerk. 4x3@-15% for dropset.
2) Front Squat- 7x3. Challenging but smooth. Focus on really breathing, bracing and pulling yourself into that squat.
3) Clean Pulls- 4x3 @100% Todays max.
4) Dumbbell Bench Press- 4x8. Tempo @2,1,2,1.
Wednesday
CrossFit Aether
1) Shoulder Press- 5x3.
2) 21-15-9
Sumo Dead Hi Pull
Ring Dips
Box Jumps
3) Banded Tricep Pressdowns- 4x10
Aether Built Oly Cycle
1) Build up to a 2rm snatch from blocks just below knee. 3x2 dropsets at 75%.
2) Snatch Pulls- 6x2 @110% of todays Max.
3) Over Head Squat With 5 sec Pause in bottom and no stand up- 6x1@80% todays max.
4) Bent Over Barbell Row- 5x6. Moderate load, full range of motion.
5) Strict High Pulls- 3x8
CrossFit Aether
1) Build up to a soft max of a 2 Pull+ 1 Power Clean.
2) Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Rest 5 Minutes
2) 4xME Pull Ups. If you cant do more than 10 unassisted grab some bands.
Aether Built Oly Cycle
1) Build Up to a soft max of a 3 high pull from hip into a full snatch. Watch Video
2) Build Up to a 3rm Power.
3) 4x6 Push Press. No Grinders.
4) Super Set
Ghd Sit Ups- 4x10. Weight if Needed.
Back Extensions- 4x10. Weight if needed.
CrossFit Aether
1) Tempo Bench Press- 5-4-3-3-3-3. Tempo at 3 down,1 pause,2 up,0 pause.
2) Tempo Ring Dips- 4x6. Tempo at 3 down,1 pause,2 up,0 pause.
3) 21-15-9
Thrusters (96,65)
Burpees
Aether Built Oly Cycle
1) Build up to a 1 rm Snatch with a 3 second tempo to just above top of knee then accelerate into hip.
2) Build up to a 3rm Clean and Jerk with pause in dip of Jerk.
3) Front Squat- 4x3.
4) Single Leg Deadlifts- 4x10
5) Pull Ups- 4x10
