1/16/17 Monday

 

Crossfit Aether

1) Strength

Front squats

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

1X1 @ 103%

 

2) Met-Con

4 Rounds

10 Lateral over the bar burpees

20 GHD sit ups

5 Power Snatch 155/115 (work at least 80% of your 1 rm full snatch)

Aether Built Oly Cycle

Use power movements at beginning of build ups for both lifts.  Focus on foot work at these lighter lifts. 

1) Snatch- Build up to your opener. Repeat lift at same weight. Dropsets 2x1@-15%.

2) Clean and jerk- Build up to your opener. repeat at same weight. Dropsets 2x1@-15%.

3) Snatch Pulls- 4x2@80% 1rm snatch. 

4) Front Squat- 3x1@70% 1rm. 

 

 

Friday 1/12/17

Week 10 Day 4:

 

1)  Strength

 

Back Squats

 

1x5 @ 60%

 

1x5 @ 65%

 

1x5 @ 70%

 

1x5 @ 75%

 

*if you struggle with the heavier sets – do not super set with push press

 

b. Push Press

 

1x5 @ 75%

 

1x5 @ 78%

 

3x5 @ 80%

 

2) Met-Con

 

For Time:

 

100 DU

 

:60 L sit on paralletes or rings, accumulated

 

20 alternating DB snatches 50/30

 

30 TTB

 

40 burpees

 

100 DU

 

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

 

Aether Built Oly Cycle

1) Warm up with light muscle snatch. 

2) Start building into a power snatch max... immediately into a full snatch max for the day. 

3) Bulgarian Split Squats-4x6. Heavy.

4) Snatch hi pulls-4x2 at 55% or higher.

5) Bench Press-5x4. Record heaviest 4 rwp.

1/11/16 Wednesday

Crossfit Aether

 

1)  Strength/Accessory

 

Not For Time:

 

A1) 4x8 weighted tempo pistols 43X2 (alternate for 8 each leg)

 

A2) 4x10 Drop snatch (add weight from last week)– snatch grip, feet start in pulling position, 100% drive down (no dip or drive), feet end in squatting position: use a lighter load, focus on SPEED under the bar and locking your shoulders out quickly.

 

**Complete B after finishing last set of above couplet

 

B) 1 set of 100 30/15# DB walking lunges

 

2)  Gymnastics/Met-con

 

4 rounds:

 

Max set UB Wall balls (no resting the ball on the wall.  This is rapid fire).  1:00 rest

 

2 set of Cindy: 5 pullups, 10 pushups, 15 squats

 

2:00 rest

 

 

 

3) 5 minute cool down

 

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY. Focus on Quads and hips

 

Aether Barbell

1) Build up to a heavy Power Snatch in 5 sets or less.

2) Snatch- 1@80%, 2@90% go from there. NO MISSES. immediately drop 15% and hit 3 or 4 singles.

3) Clean(no jerk)- 1@80%, 2@90% go from there. NO MISSES. immediately drop 15% and hit 3 or 4 singles.

4) Jerk off blocks- 5x1@85%+ NO MISSES!! 

5) 4 Rounds  

8 Dumbbell Thrusters 40/30

12 weighted GHD Sit ups 20/14

Tuesday 1/10/16

Crossfit Aether

1)   Strength

Front squats

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

2) Met-Con

AMRAP 18 minutes:

15 box jumps 24/20”

12 Push press 115/75

9 TTB

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

3) Gymnastics

10 Min BMU practice.  Refer back to the drills but I want you attempting bar muscle ups.  Post videos on the page.

For those that have BMU proficiently:

 

3 rounds with 2:00 rest in between rounds: In 2:00 finish a 50’ HSW.  Must finish in at least 8 foot increments (2 mats).  Example: if you finish an 11’HSW, go back and start reattempt at 8’. In remaining time finish max BMU. 

4) 15-20 MINUTES OF MOBILITY

Aether Built Oly Cycle

1)  Build up to a 1 rm snatch w/pause at knee + 2 OHS.

2) Build up to a 1 rm Clean + jerk w 2 second pause in dip and catch. 

3) Front Squat- 4x1@90%+ .... after each set perform 1 sitting box jump@70% max height. Jump from seated position on bench.

4) Bulgarian split squat-4x6. 

 

 

 

Monday 1/9/17

Crossfit Aether

 

1)  Strength

2X3 Hang clean from the power position

2X3 Mid hang clean

2X3 Full Cleans

5 Min to work to a heavy 3 position clean.

 

2) METCON

Elizabeth

15-9-6

Cleans @ 135/95

Ring dips

Rest 2 minutes then:

5 rounds:

7rx/10rx+ thrusters 95/65#

7rx/10rx+ ring pushups

5 minute cool down

Aether Built Oly Cycle

1) Build up to a Power Snatch max for the day. Lead into 1rm full snatch. Dropsets 3x1@-15%.(full snatch).

2) Build up to a smooth power clean + jerk max for the day. Dropsets 3x1@-10%.

3) Back Squat + seated box jump- 3@85%, 2@90%+. After back squat jump from seated position using bench, onto a box of decent difficulty.

4) Clean Pulls- 4x2@110% of number 2 max for the day.

5) Weighted Hip Extenesion- 4x6. Heavy but controlled. 

 

Friday 1/6/17

1) Strength
a. Back Squats
1x5 @ 60%
1x3 @ 70%
1x2 @ 80%
1x2 @ 90%
1x1 @ 95%
*if you struggle with the heavier sets – do not super set with push press
b. Push Press
2x5 @ 75%
3x5 @ 78%
 

2) Met-Con
20 box overs 30"/24"
30 squat cleans @ 65%
20 box overs 30"/24"
3 minute rest
20 box jump 30"/24"
30 squat clean wall ball toss 20/14 (MB starts on the ground each rep – MB clean into wall ball toss)
20 box jump 30"/24"

Aether Built Oly Cycle

1) Build up to a 1 Rm Snatch + Hang Snatch. no misses. Focus on good first pull to knee maintaining back angle. Dropset singles 4x1@-10% no complex just full snatch.

2) Build up to a 1rm Power Clean + Front Squat + Jerk. No misses. Dropsets 3x1@-15% no complex just clean and jerk.

3) Front Squat- 4x1. Build up to a good max for the day.

4) Snatch Pull to knee, back down and then full pull- 4x1@80% max snatch. Enforce good first pull.

5) Bench support dumbbell rows- 5x5 tempo 3,1,x,2.

2) 

Thursday 1/5/16

Partner Wod

6000 m row broken into 250 meter increments. 

Mobility

Couch Stretch: 2:00 ea

Splits L/R: 2:00 ea

Seated Straddle: 2:00

Lunge instep with ankle rolled: 2:00 ea

1 round

50 Marching Bridges

15 Air Squats

15 Straight leg deads

These should be light and have some movement to them. Be active in your stretch. 

Aether Barbell

Warm up with muscle snatches. 

1) Build up to a soft max power snatch+snatch balance.

2)  Build up to a soft max power clean + jerk

3) Hip Extensions on GHD-5x5 weighted. Drop weight on last rep and hold for 5 seconds. 

4) Iso pull ups- Do a pull up and hold at top for 10 seconds. Thats one rep. 5x1

 

 

 

Wednesday 1/4/17

Crossfit Aether

1)  Strength/Accessory

Not For Time:

A1) 4x10 tempo pistols 43X2 (alternate for 10 each leg)

A2) 4x10 Drop snatch – snatch grip, feet start in pulling position, 100% drive down (no dip or drive), feet end in squatting position: use a lighter load, focus on SPEED under the bar and locking your shoulders out quickly.

**Complete B after finishing last set of above couplet

B) 1 set of 100 No weight walking lunges

 

2)  Gymnastics/Met-con

2 rope climbs

Annie

50-40-30-20-10

Double unders

Ab mat sit ups

***7 minute time cap

2minute rest

2 rope climbs

10-1 / 1-10 ladder

T2B

Box jump

(10 T2B 1 Box jump, 9 T2B 2 Box jump, 8 T2B 3 Box jump…..)

***7 minute time cap

• You have 7 minutes to complete each section, 2 minute rest between sections – rope climbs are included in that time cap.  This is not an AMRAP it is a time cap. Score both sections independently.

3) 5 minute cool down

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

Aether Barbell

1) Build up to a 1rm Full Snatch w pause at knee. Make sure you actually pause. Doesnt have to be long, just pause.  Dropsets 3x1 @-10%-15%.

2) Build up to a 1 rm cluster (clean into a thruster). Dropsets 3x2@-25% of this max.

3) Weighted lunges- 4x14 total steps. Moderate to heavy.

4) Barbell Bridge- 4x6. Heavyish. 

Tuesday 1/3/16

Crossfit Aether

1)   Strength

a)  Front squats

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

2) Met-Con

100 Body weight back squats (from the rack)

• At the top of every minute stop and complete 5 burpees

• 12 minute time cap

Rest 5 minutes

50 Bench press – Men 75% of body weight / Women 50% of body weight 

• At the top of every minute stop and complete 5 T2B

• 10 minute time cap

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

Aether Barbell

1) Build up to a Soft Power Snatch max.

3x2 dropsets @-15%. 

2) Build Up to a Clean+front squat+jerk max. 

3) Front Squat-7x3@84-88%  of max.

4) Clean Hi Pulls- tall and straight- minimal hip boost-6x1@115% of 1rm

5) Strict Dumbbell Press-5x4. Heavy.