Tuesday 3-21-17

CrossFit Aether

1)   Strength

Deadlift

5x5.

Moderate weight. Don't work above 65-70%. Stretch between sets!!

2) Met-Con

OTM 20 min

Min 1: 10 BFB

Min 2: 3 power cleans*

Min 3: 7 dips

Min 4: 10 wall balls

*Power cleans increase with each round starting at 45%, then 55%, 65%, 75%, finishing on 85%

3)  Gymnastics

A1 3x10 Straight arm banded pull-downs. 

Aether Built Oly Cycle

1) Power Snatch- Build up to a max for the day with pause at knee. 80-85%. 3 minutes between sets.

2) Snatch Pulls- 6x1@105-108% 1rm. 2 minutes between sets.

3) Rdls- 3x6 moderate load with good form. + 5 lbs from last week.

4) Barbell Bridge- 3x6 moderate load with pause at top for 2 seconds. +5 lbs from last week.

 

Monday 3/20/17

 

 

1) Back Squats (normal class)

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 failed last week reattempt the weight from last week.

2) Olympic lifting:

Spend 10 minutes to work to a heavy complex:

2 Pause Hang squat snatch (pause 3 seconds at the top of the knee before finishing snatch) + 1 full squat snatch

3) Met-con

Set bar up at 50% of 1RM Snatch

For Time:

800 M run then:

4 rounds:

5 thrusters

10 pullups

15 power or squat snatch

20 Ab Matt sit ups

Aether Barbell Oly Cycle

1) Build up to a max snatch for the day. Dropsets 6x1@-20%.

2) Build up to a max clean and jerk for the day. Dropsets 4x1@-20%. 

3) Back Squat- 3x1@90%. 

4) Tempo Rdls- 4x4 tempo@3,1,x,1

5) 4x:30 GHD swimmers

https://youtu.be/YbAiSIMU-Ik

Friday 3/17/17

CrossFit Aether

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row

55 handstand push-ups

Aether Barbell Oly Cycle

1) Snatch- Build up to a heavy single for the day. 5x1 dropsets at -20% with 3 second holds in catch.

2) Snatch Balance- Build up to a heavy single. Dropsets 3x1@- 15% of that heavy single.

3) Back squat- 4x4@ 79% 1rm. 

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

5) Russian Twist-4x10

5b) Strict toes to bar- 4x8

 

Thursday 3/16/17

CrossFit Aether

1) Metcon

30 miniute – moderate pace, focus on good movement!

10 Jerks 145/105

20 Pistols (10 ea)

30 Barbell roll outs

40 WB 20/14

50 Calorie Row

40 WB 20/24

30 Barbell roll outs

20 Pistols (10 ea)

10 Jerks 145/105

 

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

 

Aether Barbell Oly Cycle

1) Build up to a max for the day of the following complex. Power Snatch + 2 Full Snatches. 

2) Build up to a max for the day of the following complex. Power Clean + Full Clean + Push Jerk. 

3)  Build up to and find an 8 rm Back Squat. No dropsets.

4) Clean Pulls- 6x2@100% 1rm Clean.  

5) Ring Rows- 4x6 with tempo of 3,1,x,2. 

Wednesday 3/15/17

CrossFit Aether

1) 4 Rounds 

400 M run

20 Wall Balls 20/14

20 Sumo Deadlift High Pulls 95/65

40 Double Unders

Aether Barbell Oly Cycle

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

2) Power Clean- 6x1@83% of 1 rm full clean.

3) Back Squat- 6x2@84% 1rm. 2 minutes between sets.

4) Bulgarian Split Squat- 3x15 each leg.

5) GHD hollow hold- 4x:30 weight if possible.

Tuesday 3/14/17

CrossFit Aether

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

Deadlift

Use as many warm up sets as needed to get to your 85% - 5 working sets of 3

5 X 3 @85% - drop from the top and reset if needed

2) Met-Con

3 rounds for time

15 T2B

12 Box jumps 24/20

9 OHS 135/95

CASH OUT 50 GHD sit-ups + 50 ft HSW

3)  Gymnastics

 *super set A1 and A2

A1) 4x10 Strict Pull-ups (if unable to do unassisted, use the lightest band possible to complete all reps without dropping off the bar) **start in hang and end with chin over the bar – do not arch, reach your chin over the bar, or break from the hollow body position throughout the movement**

A2) 4x8-10 Ring Dips **start in support hold (top of the dip – with wrists, elbows, and shoulders stacked) – descend into dip as deep as ROM allows.  Ideally, we want to get our front delt touching the ring.  Your first MU is going to be the deepest dip that you have ever done, when you are lucky enough to catch it, so going shallow on this movement WILL NOT HELP you.

Aether Barbell Oly Cycle

1) Power Snatch- Build up to a sharp double around 80-85%. 3 minutes between sets.

2) Snatch Pulls- 7x1@105-108% 1rm. 2 minutes between sets.

3) Rdls- 3x6 moderate load with good form.

4) Barbell Bridge- 3x6 moderate load with pause at top for 2 seconds.

5) Box Jump- Build up to a max for the day from a seated position into jump.

Monday 10-13-17

Crossfit Aether

1)  Strength:

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

Rest 4 minutes

2) Met-con

For time:  1,500 m row

2 minute rest

10 min AMRAP

30 Double Unders

6 pullups

5 Front squats (from the ground) 185/135 (use at least 70% of 1RM)

4 dips

3 Hang squat cleans 185/125

4) Gymnastics

A) Low ring push up x 15

Aether Barbell Oly Cycle

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@85% today's max.

2) Power Clean + Jerk- 5x1@83% of 1 rm full clean.

3) Back Squat- 6x2@82% 1rm. 2 minutes between sets. Work on depth, speed and form.

4) Bulgarian Split Squat- 3x15 each leg.

5) Ab Straps- 4x8. Slow and controlled.

 

Thursday 3/9/17

Day 4:

Strength:

Split Jerk

1 X 5 @ 60%

1 X 5 @ 65%

1 X 3 @ 70%

3x3 @75%

2) Metcon

12-9-6-3

STO 135/95

Pull-ups

Front squats 155/95

Box jumps 24/20

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

Aether Barbell Oly Cycle

1) Power Snatch- 3x1@80%-85% 1rm snatch.

2)  Power Clean and Jerk- 3x1@80-85% 1rm full c&j.

3)  Snatch Grip first pull + Full Pull- maintain back angle from when weight breaks floor till bar passes knee. 5x1@85% 1rm snatch.

4) Front Squat- 5x3@85%

Wednesday 3/8/17

1) Overhead press- 6x6.

2) Met-Con 21-15-9

Thrusters 95,65

Burpees

Cash out: 100 Double Unders.

Aether Built Oly Cycle

Aether Barbell Oly Cycle

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

2) Power Clean- 6x1@80% of 1 rm full clean.

3) Back Squat- 6x2@82% 1rm. 2 minutes between sets.

4) Bulgarian Split Squat- 2x20 each leg.

5) GHD hollow hold- 4x:30 weight if possible.

Tuesday 3/7/16

Day 2:

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

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

1x6@ 70-75%

5 X 5 @ 80%

2) Met-Con

Partner workout

20:00 minutes on the clock

0:00-7:00: 400 M partner MB carry/run 20/14. With the remaining time, each partner works to find 1RM power clean (as many attempts as you want, the weight just can't be decreased)

7:00-14:00: 400 M partner shared gamer carry 50/35. With the remaining time, each partner works to find 1RM C&J (as many attempts as you want, the weight just can't be decreased)

14:00-21:00 800M run. With the remaining time, each partner works to find 1RM Squat Clean (as many attempts as you want, the weight just can't be decreased)

Aether Barbell Oly Cycle

1) Power Snatch- Build up to a sharp double around 80-85%. 3 minutes between sets.

2) Snatch Pulls- 7x1@105-108% 1rm. 2 minutes between sets.

3) Rdls- 3x6 moderate load with good form. 

4) Barbell Bridge- 3x6 moderate load with pause at top for 2 seconds.

5) Box Jump- Build up to a max for the day from a seated position into jump.