Wednesday 11/30/16

Crossfit Aether

1)  Warm up* all warm-ups should be done at about 70%

500M row then,

2rds:

single arm KB (light) sotts press, 8 each arm

10 burpees

10 double KB (light) Overhead Squat

10 ring rows

Softball in lats - 2 minutes, barbell roll out triceps - 60 seconds each arm . Front rack barbell stretch - 60 seconds

Use Hip circle for front squats warm up sets

*Add any additional warm up that you need for you*

2)  Strength

a)  Front squats

1x8 @ 65%

1x8 @ 70%

1x6 @ 80%

1x6 @ 85%

b)  Bent over barbell row add 5lbs from last week - maintain form - no kipping rows

1X5 @75%

1X5 @ 80%

1X4 @ 85%

1X3 @ 90%

1X2 @95%

 *Between last 2 sets - perform heavy farmers carry between sets - 200 m

4) Met-Con

AMRAP 18 min

8 HSPU

8 Burpee boxovers

8 Pullups

8 GHD situps

5-10 minutes cooldown on bike, run or row.  SLOW pace. Bring that heart rate back down.

5) Mobility

5 min rolling quads

Deep lunge stretching:  1min hold Normal lunge each leg, then front knee pushed out with elbow: 1min with torso facing forward, 1min torso facing right, 1min torso facing left

Lax ball rolling upper back/shoulders

Roll out lats

Banded shoulder stretching

Aether Built Oly Cycle Day 48

1) Build up to a SOFT power snatch max for the day. Dropsets 4x1@-15%.

2) Behind the neck snatch grip strict press-4x4. Heavy but controlled.

3) Front Squat- 3x10. note heaviest 10.

4)  Snatch high pulls from mid thigh-  4x6. woek on continuous movement, ticking and tocking as you load and pull for 4 unbroken reps.

Tuesday 11/29/16

Crossfit Aether

2rds:

10 each arm light single arm KB snatch (these come from the hip, not the ground)

10 single leg deadlifts each leg

10 goblet squats

10 KBS

2 min couch stretch

1 min pigeon stretch

*Add any additional warm up that you need for you*

2) Accessory

Not For Time:

A1) 4 X 10 (5 each leg) Back rack jumping lunges.  Work on explosiveness and speed.

A2) 4 X 12 double KB OH squat.  These will be lighter than you think.  They're hard.  Work on good form.

3) Gymnastics/Met-con

3rds:

2 rope climb

10 double KB thruster 53/35#

20 Walking lunges- no weight(total strides)

30 Single arm KB power snatch 53/35(alternating - 15 each side)

40 abmat situps

4) Mobility

Stretch lats

1Min couch stretch each leg X2

2Min wall straddle stretch

Aether Built Oly cycle. 

1) Build up to a one-rep Max clean and jerk. Dropsets 5x1@-15% todays max.

2) Push Jerk off blocks- 6x3. no misses. track heaviest 3. 

3) Back Squat- 5x2. Build up to a heavy double and dropset if needed.  tempo @4,0,x,0.

4) Clean Pulls- 4x2@110% todays max.

5) ghd back extension-4x7

    Russian Twist-4x20

Saturday 11/28/16

Crossfit Aether

1)   Warm up* all warm-ups should be done at about 70%

3 rounds

15 cal row

15 Push press – light bar

15 KB front rack squats – light weight

Then:

Shoulder activation – wall walk– staring at the wall, not the ground and maintain slight hollow body hold (decrease lumbar curve): 10 shoulder shrugs – 5 shoulder taps (same side-transfer weight to maintain balance) – 5 hip taps – 30 second hold.   If you aren’t ready for this…work up to in – you can swap out a 60 second HS hold nose facing the wall

Floss shoulders – Spend 5 minutes with the bands

*Add any additional warm up that you need for you*

2)   Strength

a)  Close grip bench press – Add 5LBs from heaviest weight used last week

1x5

4x4

b) 4 x 5 Low hang Power Clean – start working sets at 70%  and build – drop back down on any failed triple.  Don’t drop the bar until all 3 reps have been hit.  This is not 3 singles – this is a triple, so maintain the bar!! 

Metabolic Conditioning

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell/kb/barbell thrusters
Rest 30 seconds

Aether Built Oly Cycle Day 46

We will now be posting 6 sessions per week. 

1) Build Up to a 1 rm Snatch. 

2) Front Squats- 6x3@85%. Speed! 

3) Snatch Pulls-5x2@105% todays max. 

4) Good Mornings-4x8

5) Strict toes to Bar-4x10(use some kip for smooth movement.) 

Friday 11/25/16

Crossfit Aether

1.) Deadlift- 

1x8@65% 

1x8@70% 

1x6@80% 

1x6@85% 

2.)Complete as many rounds as possible in 20 minutes of:

50 double-unders

100-ft. walking lunge

100-ft. bear crawl

2.) Aether Built Oly Cycle Day 45

Build up to a 1rm Power Snatch.  

Build up to a 1rm Power Clean + Jerk. 

Push Press- 4x4. Note heaviest 4. 

Build up to a 3rm deadlift. Nothing too crazy. 

Wednesday 11/23/16

Warm Up

3 rounds

10 Lateral Lunges

10 Wall Balls

1a) Front Squat

1x8@65%

1x8@70% 

1x8@80% 

1x8@85% 

1b) Bent Over Row

In between last 2 sets of super set perform a 150 m Farmer carry. Heavy. 

Met Con 24 minute EMOTM

Minute 1: 20 Wall Balls 20/14

Minute 2: 10 Power Cleans 155/105

Minute 3: 50 Double Unders

Aether Built Oly Cycle day 43

1) Build Up 1 rm Snatch.

2) Build up to a 1rm Clean And Jerk. 

3) Back Squat-

1x3@83%,

1x1@87%

1x3@83% 

1x1@87% 

100 Walking Lunges @bw. 

Monday 11/20/16

Crossfit Aether

Warm up

3 rounds

200 m run

10 back squats

10 good mornings

10 strict press

Then: Lateral walks, single leg brindge, bird dogs, firehydrant. 1 min pigeon. 1 min banded extension.

2) Back squat- 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85%. 

3) Strict Press- 1x5, 4x4. Note heaviest 4. 

Aether Built Oly Cycle Day 41

1) Build up to a 1 rm snatch with a 3 second pause in catch.

2) Hang snatch from mid thigh. Build up to a max and then hit about 4 or 5 singles.

3) Front Squat- 6x2 Heavy as possible. 

4) Clean Pulls- 4x3@90% 1rm clean.

5)  Back Extensions- 4x6 with a 10 second hold on last rep.

6) Dumbbell Lateral Raises- 4x10

Tuesday 11/14/16

Crossfit Aether

1a) Front Rack Wlaking Lunges- 4x10 (5ea leg)  135/95.

1b) Overhead Kettle bell stability press-4x10

1c) Rdls- 4x10

Gymnastics Met Con

Emotm 15

1 Rope Climb

3 Power Snatches (135,95) 

Aether Built Oly Cycle Day 37

1) Build up to a heavy one rep max clean and jerk. Dropsets 4x1@85% of todays max.

2) Push Press- 4x5.

3) Front Squat- Build up to a heavy double.

4) Clean Pulls- 4x1@110% of current 1rm. 

5) 5x10 GHD sit ups. Weighted. 

6)

Sit in perfect back squat loaded with 95,65 for 1 minute. 

Samson Stretch 2 min each side. 

Monday 11/13/16

Crossfit Aether

1) Strength

 Back Squats

1*10@60%

1*8@65%

1*6@70%

1*6%75%

1*6@80%

2) Metcon

For time:

15-12-9-6-3

Hspu

GHD sit-ups

Front squats (from the ground) 185/135

Cool Down

5-10 min cool down

5 min rolling quads

2 min Samson stretch

10-15 min banded shoulder stretch

Aether Built Oly Cycle Day 36

1) Build up to a 5 rm Mid Thigh Hang Snatch. 

2) Snatch from floor- 4x1@80%1rm. no misses.

3) Clean Pulls 4x2@120% 1rm SNATCH!

4)  Back Squat-4x6. 1x10. Note heaviest 6.

5.) Weighted Back Ext-4x10. 

6.) Russian Twists- 5x10.

* Its going to be a tough week. Take it easy and hit some clean lifts. Quit going back to old patterns... train for the future. Stay focused on creating good bar paths and making contact with the bar at your belt buckle. First sets pause in your catches and get solid in the bottom. 

Thursday 11/10/16

Crossfit Aether

1) Strength

a) 5x5 Deadlift -70% -control descent, do not drop from top position

b) 6 sets of a 3 Position Squat Snatch @ 70-75%: primary focus is positioning. You should maintain bar through out the 3 positions -don't drop the bar until all 3positions have been hit.

3) Gymnastics -(strength) a) 3x5 Strict pull ups (use lightest band possible to complete all reps without dropping off of the bar) **start in hang and end chin over bar -do not arch, reach your chin over the bar, or break from the hollow body position through out the movement* ** ADD weight IF NEEDED.

Aether Built Oly Cycle Day 34

1) Build up to a 3 position snatch.  3x1 Dropsets at -15% max.

2) Snatch Pulls- 4x2@110% 1rm. 

3) Strict High Pulls- 4x6. Moderate weight. 

4) Box Jumps- 4x2 high as possible. No more than 15 seconds between reps. 

5) banded torso twists off track- 4x10 ea side. Make difficult. 

Wednesday 11/9/16

CrossFit Aether

1) Front Squats- 1x10 @60% 1x8 @70% 1x6 @75% 1x4 @80%.

2) Met-Con 20 minute AMRAP

9 Ring dips

12 Power Clean 135/95

15 Box jumps

3) Mobility

High lizard- 2 min each side.

Couch Stretch- 2 min each side. 

Aether Built Oly Cycle Day 33

1) Snatch- Build up to a soft max from the floor. 

2) Snatch- 5x1 Dropsets @80% todays max.

3) Clean- Build up to a  soft 2rm Power clean from floor. 

4) Clean- 4x1(singles) @90% todays max.

5) Thruster- 5x5. Note heaviest 5.