Monday 3/6/17

CrossFit Aether

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

Rest 4 minutes

2) Met-Con 

4 rounds for time of:
15 ring dips
30 GHD sit-ups

Row 500 meters

3) Gymnastics-

2x15 low hang push ups. 

2x30 Russian Twists

Aether Barbell Oly Cycle

1) Build up to a Heavy Snatch for the day with pause 2 inches off floor. Start with muscle, then power and finish building into a full snatch. Dropsets 3x1@80% today's max. 

2) Power Clean- 5x1@80% of 1 rm full clean.

3) Back Squat- 6x2@80% 1rm. 2 minutes between sets.

4) Bulgarian Split Squat- 2x20 each leg.  

Friday 3/2/17

1) Snatch- Build up to a heavy single for the day. 3 dropsets at -20% with 5 second holds in catch.

2) Snatch Balance- Build up to a heavy single. Complete 4 more singles within 15% of that heavy single. 

3) Back squat- 4x4@ 77% 1rm. Nothing crazy just work on moving with small pauses.

4) RDLs- 4x8 Heavy as possible with good form.

5) Russian Twist-4x10

5b) Strict toes to bar- 4x8

Thursday 3/1/17

Crossfit Aether

Day 4:

Strength:

Split Jerk

2 X 5 @ 60%

1 X 5 @ 65%

3 X 3 @ 70%

2) Metcon

30 Minute AMRAP:

10 Clean and Jerks 135/95#

10 KBS 55/35

10 Bar facing burpees

10 Front rack walking lunges 135/95#

10 CTB pullups

10 WB 20/14#

10 Burpees

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

Aether Built Oly Cycle

1) Build up to a soft max Power Snatch + overhead squat.  4 dropsets at 80% max. 2.5 minutes rest between sets.

2) Build up to a soft max Power Clean + Push Jerk. 4 dropsets at 80%. 2.5 minutes rest between sets.

3) Front Squat - Build up to a 2 rep max for the day. Dropsets at -15% and at -25%. .

4)

Hollow rock off GHD- 4x:40 weight if possible.

Prone back ext on GHD- 4x:40 weight if possible.

Wednesday 2/29/17

Crossfit Aether

1a) Strict Press- 6x4 Rest 2 minutes between sets.

1b) Dumbbell Rear Delt Flys- 6x10

2) Complete as many rounds as possible in 9 minutes of:
135-lb. power cleans, 10 reps
20 push-ups

3) 10 minute cool down on rower around 70% effort.  

Aether Barbell Oly Cycle

Aether Built Oly Cycle

1) Snatch- Build up to a heavy single. 2 dropsets at -20% with 5 second holds in catch.

2) Clean and jerk- Build up to a heavy single. 2 second pause in dip and catch of jerk.

3) Back squat- 3x10@60% 1rm. Nothing crazy just work on moving. 

4) RDLs- 4x8 Heavy as possible with good form.

Tuesday 2/28/17

Crossfit Aether

1)   Strength * don’t drop from the top – control the decent

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

5 X 5 @77% (should be close to a 10# jump from last week)

2) Met-Con

1,000 m row

100 DU

40 jumping lunges (no weight)

10 HSPU

40 DB Thrusters 40/20

10 TTB

50 DU

500M row

3) Gymnasticss

3x8-10 Strict Pull-ups 

3x8-10 Strict Dips

Aether Built Oly Cycle-  

1) Build up to a heavy Power Clean + Front Squats + jerk drive + Jerk. 3x1@85% today's max.

2) 2 Front Squat + 3 Back Squat- Build up to a heavy set of the complex. No rest between front squat and back squat. Dropsets 1@90% and 1@85% of today's max.

3) Strict Press- 4x4@82% 1rm or heavy as possible.

4) Barbell Bridges- 4x4 heavy as possible.

5) Weighted GHD hollow rock holds- 5x:30 

Monday 2/27/17

Crossfit Aether

1)  Strength:

*We are STILL building on our 20 rep FS and BS…I want you guys to understand that you should be going for broke, you shouldn’t have much left in the tank after your set of 20.  Make sure that you are BREATHING at the top of each rep, do not rush through the first few.  Pause at the top and make sure you are controlling your breathing all the way through.

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

Rest 4 minutes

1 X 20 at 5 pounds more than last week – if you fail.  You are done.  Don’t try that weight again until next week.  BUT don’t fail?!!  You’re welcome

2) Olympic lifting:

Snatch

Spend 15 minutes to work to 90% 1rm.

3) Met-con

12 Minute AMRAP

8 Squat Snatch 115/75

10 Cal Row

12 STO 115/75

14 Box jumps

4) Gymnastics

 *super set A & B – 4 sets

A)  :60 GHD Hollow hold. X 4.

B)  :60 back hyper holds (extended) X 4.

Aether Built Oly Cycle

1) Build up muscle Snatch, to power Snatch, to full Snatch. Once muscle Snatch gets heavy move to power and once power gets heavy move to full. Hot a heavy single and them complete 3 dropsets at 80% with a 3 second pause in catch.

2) Back Squat- 6x6@70%.

3) Snatch First Pulls- 4x4@85%1rm.

4) Weighted Back Extensions- 4x4 Heavy As possible.

Friday

Aether Built Oly Cycle

1) Build up to a soft snatch max for the day.. 3x1@-15%.

2) Snatch pulls- 6x2@105-110% 1rm snatch. 3 minutes rest between sets.

3) Strict Press- 4x5@73% 1rm strict press.

4) GHD Weighted isometric hollow rock- 5x:20 hold. Heavy as possible.

5) Barbell bridge- 4x4 Heavy as possible. Use band to keep knees out. 

Thursday 2/23/17

Mini badger

2 Rounds for time of:
95-lb. squat cleans, 30 reps
30 pull-ups

800 m row

Aether Built Oly Cycle

1) Snatch- Build up to a heavy single. 

2) Clean and jerk- Build up to a heavy single.

3) 1 Front Squat + 2 Back Squat- Build up to a max for the day. Dropsets 1@90% of todays max and one at 85%. 

4) RDLs- 4x8 Heavy as possible with good form. 

Tuesday 2/20/17

Day 2:

1)   Strength * don’t drop from the top – control the decent

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

5 X 5 @73% (should be close to a 10# jump from last week)

2) Met-Con

400 m run

20 Power Snatch 95/65

40 Front rack walking lunges 95/65 (total of 40)

200 m run

20 STO 95/65

40 WB 20/14

250 m row

20 push ups

40 BB step ups 95/65 (total of 40)

Aether Built Oly Cycle

1) Build up to a heavy Power Snatch + Overhead squat. Droplets 3x1@90% today's max.

2) Build up to a heavy Power Clean + Front Squats + jerk drive + Jerk. 3x1@85% today's max.

3) Front Squat + Back Squat- Build up to a heavy set for the day. Dropsets 1@90% and 1@85% of today's max.

4) Barbell Bridges- 4x5 heavy as possible. 

Wednesday 2/22/17

1) Bench press- 5x5 @75% 1rm. 3-4 minutes between sets.

2) Compete as many rounds as possible in 10 minutes of: 

10 HSPU

20 Calorie Row

30 Russian Twists

After Party: 

Barbell Curls- 5x12

Banded overhead triceps ext- 5x12

Aether Built Oly Cycle

1) Build up to a heavy clean + 1 jerk drive + Split jerk- Build up to a heavy complex. Dropsets 90%x2.

2) Back Squat- 1x10@50%, 1x8@60%, 2x6@72%, 2x4@77%, 1x4@80%, 2x6@70%. 3 and 1/2 minutes rest between sets.

3) Clean pulls- 6x2@107-112% 1rm clean. 3 minutes rest between sets.

4) Push Press- Build up to a heavy set of 4. 1@90% and 1@85% for droplets. 

5) GHD Weighted isometric hollow rock- 5x:25 hold. Heavy as possible.