Thursday 12/15/16

Crossfit Aether

1) Row 1000 m

2) Active recovery and prehab

A. Balance on one foot for 3 minutes.  

B. Torso Rotations off rack- 4x12-15

C. Wall Squats- 4x10

D. Marching Single Leg Bridge- 4x30

E. Ice Skaters- 4x30 total.

Mobility

Samson with banded distraction 2 min

Frog 2 minutes. Find different corners and angles. 

Pigeon 2 minutes. 

Standing straddle 2 minutes. 

500 m row. K bye

Aether Built Oly Cycle

1) Build up to a 2 rm Power Snatch @70%1rm.

2) Build up to a 2 rm power clean plus 1 jerk @70%1rm.

3) Bent Over Row- 4x6 with 2 second pause at chest. 

4) Hip extension off GHD- 4x8 with 10 second oause on last rep. 

5)  Rear Delt Flys- 4x10-12

6) do mobility above.

 

Tuesday 12/13/16

Crossfit Aether

1)   Strength

a)  Front squats

        1x6 @ 70%

        1x6 @ 80%

        1x3 @ 90%

        1x2 @ 95%

b) Double, Bent-over DB row- 4x12 – build weight if possible.

*Between last 2 sets – perform overhead barbell carry between sets – 20 strides

3) Met-Con

4 Rounds

21 WB 20/14

18 KB snatches   55/35 (alt for a total of 18)

15 Box Jumps 24/20

12 Sumo DL high pull 77/55

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

Aether Built Oly Cycle

1) Build up to a 2rm Snatch @60-65% 1rm.

Dropsets 3x2@60%1rm

2) Build up to a 2 rep clean plus one jerk @60-65% max. Dropsets 3x2@60% 1rm.

3) Snatch Balance- 4x3@50% 1rm snatch. 

4) DB Thruster- 5x5 moderate load. Smooth and buttery.

5) Hanging Leg Raises- 4x8 slow and controlled. 

Monday 12/12/16

Crossfit Aether

1)   Strength

Every 90 seconds for 5 sets

a) Clean Complex –

    Power Clean, push press, front squat, hang squat clean, split jerk

* Don’t drop the bar until you hit all 5

* Build weight with each set unless you fail

THEN

b)  Take 8 minutes to work to a heavy set of 5 Thrusters (try to hit this in 5 sets or less – but don’t sand bag)

REST 1 minute

Then @ 50% of above 5rm

  4x15 thrusters

* 1 min rest between sets

3) METCON

8 minute AMRAP

8 DB Push Press 50/35

80 D.U

8 DB burpees

 *hands on DB in bottom push up position/chest to the ground – hop through – take DB with you – jump with DB at your sides/not overhead.

 

Aether Built Oly Cycle Day 60

This is a deload week and we will come back next week with a greater focus on leg and overhead strength to boost our clean and jerk. Dont push it.

1) Snatch- Build up to a heavy single around 80%1rm. Dropsets 4x1@70%1rm.

2) Build up to a heavy single around 80%1rm. 

Dropsets 4x1@70%1rm.

3) Strict Press- 5x5 moderate load. 

4 Rounds not for time

13 Push Ups

13 Wall Balls

13 KB Swings

 

Friday 12/9/16

Aether Built Oly cycle day 55

1.) Build up to a SOFT 2rm Power Snatch.

2.) Build up to a SOFT 2rm Power Clean. 

3.) Push Press- 4x3. Use blocks.

4.) Back Squat-4x6. Tempo 5,0,x,1.

5a.) Weighted GHD sit ups-  4x6. Temp 5,01,1.

5b.) Weighted Back Extensions 4x5+:20 second hold on last rep. weight if needed.

Thursday 12/8/16

Active Recovery

Warm up 2 rounds

20 Single Leg Deads Alternating

20 Single Leg Bridges Alternating

20 Ice Skaters

20 Mountain Climbers

Recovery Partner WOD 30 minutes not for time.

1000 m row

100 Double Unders

Single Arm KB Over Head Carry Down and Back( each partner)

Side Shuffle holding Med Ball Down and Back 20/14(each partner)

Mobility

2 minutes in banded squat

2 minutes in up right split holding rack

2 minutes stretching pecs using rings in snow angel motion.

2 minutes high lizard. 

Aether Built Oly Cycle day 54

1) Thruster- 4x3. Build up to heavy triple.

2) Bench Press- 4x5, 1x4. Hit a heavy quad.

3) Front Squat-6x1. Dont max out unkess it feels really good. Soft max is adequate. We are deloading next week and then going for some big numbers so save it if you are beat.

4) Strict Dumbbell Press- light to moderate weight 4x10. 

5) Hit mobility written for crossfit aether programming. 

 

 

 

 

 

Wednesday 12/7/16

Crossfit Aether

Week 5 Day 3:

1)   Warm up

2 minute easy bike or row

Then 2 rounds

:30 KBS – light for speed

:30 rest

:30 sprawl jumps

:30 rest

:30 KB thrusters – light for speed

:30 rest

 

2 min couch stretch

1 min pigeon stretch

 

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

 

2) Accessory

Not For Time:

 

A1) 3 X10 (5 each leg) Back rack jumping lunges.  Work on explosiveness and speed. ***add weight from last week***

A2) 3 X12 double KB OH squat.  These will be lighter than you think.  They’re hard.  Work on good form.  ***add weight from last week***

A3) 10 unbroken HEAVY kbs, rest :15, immediately do 15 more UB KBS.  That’s one set.  Do 3 sets.  70/53

 

3)  Gymnastics/Met-con

F R A N……………ish

 

4 rounds  of 15

Thrusters95/65

Pull-ups

 

**2 minutes rest between rounds  - work on pacing, try to maintain the same pace  all 4 rounds.

Aether Built Oly Cycle

1) Build up to a 1 rm Clean and Jerk. 3 sec pause in bottom of clean. 3x1 dropsets @-15% 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.

Tuesday 12/6/16

Crossfit Aether

1)  Warm up

1 Round

1000 m row

10 RDLs

5 HSPU

10 empty bar good mornings

5 HSPU

10 power snatch

 

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

 

2)  Strength

a)  RDLs – Work to a heavy set of 3

 

b) Snatch complex –

squat snatch, OHS, high hang squat snatch, 2 OHS

*Don’t drop the bar until all 5 movements are completed. 

 

*5 building sets

 

3) Met-Con

AMRAP in 12 minutes (use at least 65% of power snatch 1 rm)

4 Power snatch 135/95

10 HSPU

3 Squat snatch 135/95

10 push ups

2 Overhead Squats 135/95

 

Aether Built Oly Cycle Day 52

1) Build up to a 3 rm Power Clean plus a jerk.  Dropsets 4x1@-15%.

2) Push Press- 4x4. Note Heaviest 4.

4) Clean Pulls- 4x2@110% 1rm.

5) Box Jumps- 4x3 no longer than 5 seconds rest between jumps.

6)  Lateral Raises- 4x8-12

Monday 12/5/16

Crossfit Aether

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

1 round

15 cal row

15 Push press – light bar

15 KB front rack squats – light weight

Floss shoulders – spend 5 minutes with the bands.

2)  Strength

a)  Take 12 minutes build to a heavy set of 3 thrusters

THEN

b) Take 12 minutes to get to a single heavy squat clean

3 min  rest

3) Met-Con

0-1 min 20 UB thrusters at 55%

1-3 min Rest

3-4 min 30 UB thrusters at 50%

4-6 min Rest

6-8 min max calorie row

8-10 min Rest

10-11 min 20 UB Squat cleans at 55%

11-13 min Rest

13-14 min 30 UB Squat cleans at 50%

14-16 min Rest

16-18 min max calorie row.

5) Mobility

Roll pecs

Stretch hamstrings, calves: gastroc and soleus stretch (look these up if you have to)

Minimum 15 min mashing out hip flexors and rolling quads

2min couch stretch each side

5-10min shoulder stretching

Aether Built Oly Cycle Day 51

1) Build up to a heavy snatch single. 6x1@ -15% todays max.

2) Snatch Balance- Build up to a heavy double. 3x2@-10% todays double.

3) Back Squat- 1x5@80%, 1x3@85%, 1x2@90%, 1x3@85%, 1x5@80%.

4) Bent Over Row- 4x8 Heavy. 

5) Pull Ups-4x8