Monday 1/2/16

CrossFit Aether

1) Strength:

Every 90 seconds

3x3 Hang Power Clean (60%, 65%, 70%)

2x3 Hang Squat Clean (70%, 75%)

* All percentages from 1 Rm Clean

2 minutes rest

 

Then

 

2 minutes Max reps

Full squat cleans @ 60%

 

2) METCON

For time:

 

10 KB thrusters 50/35

10 Strict Pull ups

10 KB push press 50/35

10 Strict ring dips

20 SDLHP 95/65

20 Kipping rings dips

20 High hang power cleans 95/65

20 Kipping/butterfly pull-ups

100 KBS 50/35

Aether Built Oly Cycle

1)  Build up to a 1 rm Power Clean + Push jerk. Dropsets 6x1@-15% todays max.

2) Back squat- 2x7@70%, 1x6@80%, 1x4@85%, 1x3@87%

3) Clean pulls- 3x2@105%1rm clean and jerk.

4) Single arm overhead carry- 4x50 m each arm. Moderate weight.

5) Weighted GHD Sit Ups- 4x6.

 

Thursday 12/30/16

Crossfit Aether

4 Rounds  

Row 800 Meters

30 GHD Sit Ups

30 Hip Extensions

Aether Built Oly Cycle

1) Build up to a heavy 2 rep Snatch high pull. Close and high. Focus on staying straight up and down. 

2) Build Up to a 1 rm Power Snatch. 

3) Build up to a 1 rm Power clean and push jerk.  

4) Bench- 4x6. 3 second pause at top of reps.

Roll out and work on mobility. Nothing crazy just long and light stretching and rolling. 1000 m row broken into 100 hard 100 light.

Wednesday 12/28/16

Crossfit Aether

Week 8 Day 3:

1)   Strength/Accessory

A1) 4x16 Bulgarian split squats 8 ea leg – moderate full depth – ADD weight from last 

1)  Gymnastics/Met-con

21-15-9

Deadlift 155/105

Pull-ups

3 minute rest

18-12-6

DB Snatches (Alternating)  50/35

Wall Balls 30/20

Immediately followed by  30 T2B

 *total time includes both couplets – rest time – and T2B

2) 5 minute cool down

3) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY.

 

Aether Built Oly Cycle

1) Snatch- Build up to a heavy but clean triple. Dont stand up first two. 

2)  Build up to a heavy 2 rep clean + 1 jerk.

3) Back Squat- 6x2, 1x15.

4) RDLs-4x6-8 moderate load about 65% 1rm clean. 

5) Strict Press- 5x5@80%.

Tuesday 12/27/16

Crossfit Aether

1)   Strength

a)  Front squats

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

1x5 @ 80%

 

b) Double Chest Supported DB row – 4x8 3 sec hold at the top position

Set up bench at an incline (45* ish) – prop flat bench up on box.  Lie in prone position so that your chin is just over the top of the bench. Tuck rib cage down, maintain neutral spine and neck and squeeze glutes.  Initiate row by squeezing shoulder blades – squeeze back and down at the top position for a 3 second count.  Lower the weight controlled.

4 working sets of 10 – build weight if possible.

*Between all 4 sets – perform overhead ONE ARM OH dumbbell - 20 strides

 

2) Met-Con

18 minutes of work:

*2 minutes on 1 minute rest

10 Back Squats – from the ground 155/105

10 Front Rack Lunges 155/105

20 ft HSW (or accumulate :45 second HS hold – nose to wall

*continue work where you left off.

 

Aether Built Oly Cycle

1) Build up to a soft 2rm Snatch  +1 OHS. Dropsets are just 4x1 snatch from floor, no complex@-10% todays max.

2)  Build up to a 1 rm Power Clean + Push jerk. Dropsets 6x1@-15% todays max.

3) Back squat- 2x8@70%, 1x6@80%, 2x4@85%. 

4) Clean pulls- 3x2@100%1rm clean and jerk.

5) Single arm overhead carry- 4x50 m each arm. Moderate weight.

6) Strict toes to bar-4x8 4 second tempo down.

Friday 12/22/16

Crossfit Aether

Warm Up

3 rounds of

60m Overhead KB carry single arm

30 Ice Skaters

20 Twisting Lunges

Then... 

25 Minute AmRap

30 Wall Balls 20/14

15 Push Ups

20 Wall Balls

10 Pull Ups

10 minute cool down on rower.

 

Aether Built Oly Cycle

1) Build up to a soft 1 rm Power Clean plus jerk. Dropsets 5x1@-15%. 

2) Front Squat-  6x2@88% 1rm.

3) Clean Pulls- 5x1@110% todays max(#1).

4) Bent Over Row- 5x5 plus one light set of 12.

5) Pull ups- 2x25

 

Wednesday 12/21/16

Crossfit Aether

1)  Strength/Accessory

Not For Time:

A1) 4 X12 (6 each leg) Back rack weighted step ups *ADD weight from last wk

A2) 4 X10 OHS with a 5 sec hold - bottom position * ADD weight from last wk

A3) 4x20 Bulgarian split squats – moderate full depth

2)  Gymnastics/Met-con

1000 m row

50 GHD sit ups

50 D.U.

50 Burpees

50 GHDs

50 D.U.

50 Burpees

3) 5 minute cool down

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY

Aether Built Oly Cycle

1) Build up to a 1 Rm clean 10 second pause after standing it up and then jerk. Dropsets without pause. 5x1@-10% 

2) Back Squat w 3 second pause in bottom. 6x2@85%. Work on speed. 

3) Push Press-  6x3@85% 1rm push press.

4) Clean Pulls- 4x2@100% 1rm.

5) 2 rounds

20 Ring Push Ups

15 Strict high pulls from hip. Some movement allowed. 

Mobility. 

 

Tuesday 12/20/16

Crossfit Aether

1)  Strength

a)  Front squats

1x5 @ 70%

1x5 @ 80%

1x2 @ 85%

1x3 @ 90%

1x1 @ 100%

 

b) Double (Re-set) Bent-over DB row – Hinge at the hip, maintain that positioning throughout movement (no kip) – Pause at the bottom position or reset on ground.  Purpose behind the pause or reset is to ensure maintaining control through the movement – not allowing momentum to take over…so when you are trying to make sense of this, there is you “why”

4 working sets of 10 – build weight if possible.

**Increase weight from last week

*Between last 3 sets – perform overhead barbell carry between sets – 20 strides

 

2) Met-Con

For Time

400 m run

50 Barbell OH walking lunges 65/55

200 m run

25 pull ups

200 m run

50 OHS 65/55

400 m run

25 pull ups

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

Aether Built Oly Cycle

1) Build up to a 1rm snatch without pulling feet from floor. Do not jump. Big hips. Leave feet on floor. Dropsets 4x1@-15%  you can move feet on dropsets.

2) Build up to a soft max of the following: 1 pull +  1 power clean and jerk. 

3) Clean and jerk-  5x1@-15% above max for the day.

4) Back Squat- 6x3@85% tempo 3,1,x,1

5) Dumbbell Push Press- 4x4 heavy as possible with good form.  Controlled decent. Wide and open stance use hips.

Box Jump

5x3 Box Jump high as possible. 

Mobility

3 min couch stretch

2 minute samson

2 minute pigeon

3x4 tempo sots press 3,1,1,3

Monday 12/19/16

Crossfit Aether

EMOM for 5 min

1 Power Clean – 1 Squat Clean – 1 Jerk

*Don’t drop the bar until you hit all 3 movements

*Start EMOM at 65% and build weight with each set unless you fail

Rest 2 min

THEN

In 3 attempts work to a heavy set of 10 thrusters

* 2 min rest in between sets

2) METCON

With a partner – 20 minute AMRAP

1 Clean and Jerk each 205/135

2 Clean and Jerk each 205/135

3 Clean and Jerk each 205/135

4 Clean and Jerk each 205/135

5 Clean and Jerk each 205/135

**team member #1 does 1 C N J – team member #2 does 1 C N J…. Partner #1 does 2 – partner #2 does 2.  When both people get through the 5 – that is one round – partner 1 then starts back with 1 C N J

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

4)  Gymnastics –

a) 2” Deficit Tempo HSPU 40X2 (the first number is always the way down.  So pop up to the wall extended arms and descend for 4 seconds, zero at the bottom, explode up, hold 2 seconds at the top for one rep)

5X5

Aether Built Oly Cycle

Weights and volume are gonna hit hard over the next 8 weeks. Lets crush it! 

1) Build up to a 1 rm snatch with 5 second hold in catch. Dropsets 3x1@-15%. Dont miss only makes.

2) Build up to a 1 rm clean and jerk. Dropsets 3x1@-15%. Dont miss only makes.

3) Front Squat- 4x3@75-80%. 

4) Snatch Pulls- 4x2@100% todays max. 

5) Tempo Push Press- 4x3@(4,1,x,1)

Friday 12/16/16

CrossFit Aether

1)  Strength

a. Back Squats

1x6 @ 70%

1x6 @ 80%

        1x3 @ 90%

1x2 @ 95%

 

b. Take 7 minutes to establish 1 RM Push Press

REST 1 minute

  THEN

 

@ 50% of above 1rm get 2 sets

 

5 Strict Press

7 Push Press

* 1 min rest between sets

 

2) Met-Con

15 cal row

15 cleans (any type) 115/85

12 cal row

12cleans (any type) 135/95

9 cal row

9 cleans (any type) 155/105

6 cal row

6 cleans (any type) 175/125 (60% +)

3 cal row

3 cleans (any type) 195/145 (70% +)

Rest 2 minutes

1 clean @ 90% + of 1 RM

 

Aether Built Oly Cycle

1) Build up to a 1 rm snatch with 15 second hold @50%1rm.  4x1 at same weight with 10 second pause.

2) Build Up to a 5 rm clean and jerk at 50%1rm

3) 2x20 back squat at 50% 1rm

4) spend 15 minutes on bike.