Monday 1-17-17

Day 1:

1)  Strength:

A1) Back Squats

6x5 @ 70%

A2) Strict press

6x5 @ 70%

*super set a1&2

3) MET-CON

800 m run

30 UB wall balls

500 m row

30 Front rack lunges 95/65 (total)

50 DU

20 UB wall balls

250 m row

20 power snatches 95/65 (shoot for UB)

25 DU

 *25 min time cap

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

Aether Barbell Oly Cycle

1) Build up to your opener snatch. 

2) Build up to your opener clean and jerk. 

3) Build up to 85% of your 1rm Back Squat. 

4) Superset- Ring Push Up 3x5 tempo 5,1,x,1

GHD Sit up- 4x8 tempo 4,0,x,1

Friday 4/14/17

Aether Barbell Oly Cycle

1) Build up to a heavy single power Snatch. 

2) Build up to a heavy single power clean and jerk. 

3) Build up to 90% 1rm Back Squat.

4) Back Extensions- 3x10. 

Wednesday 4/4/17

CrossFit Aether

4 Rounds

20 Burpees

400 meter Run

20 Sumo Deadlift High Pulls 75,55

Core Work

3 Rounds

30 Russian Twists

30 Ab Mat sit ups

10 Strict toe 2 bar

Aether Barbell Oly Cycle

1) Power Snatch- 4x1@80%-85% 1rm snatch.

2)  Power Clean and Jerk- 4x1@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 on first pull. 4x1@87% 1rm snatch.

4) Front Squat- 3x3@85%, 2x2@87%.

Tuesday 4/4/17

Day 2:

1)   Strength

Take 20 minutes to find 1 RM split jerk (block or racks)

2) Met-Con

EMOM for 20 minutes

Minute 1: 10/8 Strict pull-ups

Minute 2: 15 Burpees

Minute 3: 10 TTB

Minute 4: 8 Thrusters 135/95

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

Aether Barbell Oly Cycle

1) Build up to a Heavy Snatch for the day with pause at knee. Start with muscle, then power and finish building into a full snatch. Dropsets 3x1@85% today's max.

2) Power Clean + Jerk- 5x1@85% of 1 rm full clean.

3) Back Squat- 4x2@86% 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.

Monday 3-3-17

CrossFit Aether

Day 1:

1)  Strength:

Take 20 minutes to find 1 RM Deadlift

2) MET-CON

21-15-9-6-3

Deadlift 115/75

Hang power clean 115/75

STO 115/75

5 minutes cool-down on bike, run or row.  SLOW pace. 

Aether Built Oly Cycle

1) Snatch- Build up to a heavy doube. Dropsets are singles 4x1@80% current 1rm.

2) Build up to a heavy clean and jerk for the day. No more than 2 misses. Dropsets are 4x1@80% current 1rm. 

3) Back Squat- Build up to a heavy triple. 1 dropset 3@90% and 1 dropset 3@85% today's heavy triple.

4) Snatch Pulls- 52@95% current 1rm. Trace uo the belly. Focus on getting straight and tall.

5) Ab wheel- 4x8

Thursday 3-30-17

CrossFit Aether

1) Metcon

EMOM for 20 minutes

ODD: 2 power snatches + 2 full snatches + 1 OHS

EVEN: 2 power cleans + 2 full cleans + 1 jerk

* start at 65% - build if you can maintain form and successful reps.

2) EMOM 8

8 Pull Ups

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. 1 dropsets @-10% of 8rm.

4) Clean Pulls- 6x2@100% 1rm Clean. 

5) Ring Rows- 4x8 with tempo of 3,1,x,2.

Tuesday 3-28-17

Day 2:

1)   Strength

Deadlift

Take as many Warm up sets as you need

5x4@85%

2) Met-Con

5 minute amrap

25 WB 20/14

15 Dips

Rest 2 minutes

5 minute AMRAP

25 KBS 55/35

15 KB Front rack lunges 55/35

Rest 2 minutes

5 minute

10 Burpees

10 TTB

Then

1,500 m easy row.

 * no gymnastics. Get extra mobility in!!!

Aether Barbell Oly Cycle

1) Build up to a heavy double Power Snatch in 15 minutes.

2) Build up to a heavy Power Clean and Power Jerk in 20 minutes

3)  Back Squat w 2 second pause in bottom- 5x4@78%1rm.

4) Clean high pulls-5x1@105%1rm. 

5) Dips- 4x8

Monday 3-27-17

CrossFit Aether

1)  Strength: De-load

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

2) Olympic lifting:

EMOM 10 minutes

4 Squat snatches 

 *start at 60% and add 5 lbs until you fail, then go back down and stay at that weight throughout remainder of the EMOM

3) Met-con

14 min AMRAP

500 m row

5 Wall Walks

10 Push Jerks 155/105

15 Burpee box overs

10 Hang squat cleans 155/105

5 Strict Pull-ups

 * No gymnastics - take a break from drills!!  Get in extra mobility if you're dying to do something!!

Aether Built Oly Cycle

1) Build up to a max for the day snatch. 

Dropsets 4x1@-15% 

2) Build up to a max for the day Clean and Jerk. 

Dropsets 3x1@-15%

3) Back Squat- 4x4@80% 

4) Snatch High Pulls 6x1@107% today's max. 

5) 3x10 Back Extension Weighted if possible. 

Thursday 3-23-17

Day 4:

Strength:

Split Jerk

3X 5 @ 60% Push Jerk

3x5 @ 70% split

2) Metcon

10 BS 185/135#

40 DU

10 FS 135/95#

40 Bar over burpees

10 OHS 95/65#

40 KBS 55/35

10 GTO 95/65#

400 M run

* all BB movements from the ground

5 minute cool-down on bike.

Aether Barbell Oly Cycle

1) Build up to a heavy 2 full snatch + 1 overhead squat.

2) Build up to a max for the day 1 power clean + 2 Jerks. 

3) Front Squat with pause in bottom- 8@65%, 6@70%, 5@75%, 3x4@78%. 

4) reverse hyper- 4x6 Heavy as possible. 

Wednesday 3/22/17

CrossFit Aether

1) Pull Ups- 5x3.

2) Met-Con  

Row 1000

100 Double Unders

60 Russian Twists

Accessory back Work. 

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 4x1@80% today's max.

2) Power Clean- 6x1@85% of 1 rm full clean.

3) Back Squat- 6x2@85% 1rm. 2 minutes between sets.

4) Bulgarian Split Squat- 3x15 each leg.

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