Aether Lifestyle
Fitness, Nutrition and Lifestyle
1. Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
2. Back Squat
Build up to a set of 5 at 85%.
3. Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders
Aether Barbell Raw Strength and Gains
1) Back Squat- 5X8 Heavy as possible.
2) Barbell Bridge- 4x8
3a) Fire Hydrants- 4x10
3b) RDLs- 4x10
4) 30-20-10
Lunges
Reverse Crunch or knees to elbows
Ab Mat Sit ups
1. Barbell Benchmark
For TIme:
30 Snatches (135/95)
2. Conditioning
Teams of 3:
10k Row
Athletes change every 250m
Aether Barbell Raw Strength and Gains
Abs and shoulders
A1) Weighted crunch- 5x12
A2) Roman chair leg raise- 5x12
B1) Russian twists with ball or plate- 5x12
B2) Lateral Raises- 5x12
C1) Rear Delt Flys- 5x12
C2) Plank- 5x:60
* Add weight to each exercise, each week.
1. Clean and Jerk
70%/2
75%/2
80%/2
85%/1
(90%/1)3
2. Clean Pull
(107%/3)4
3. Front Squat
(83%/5)5
4. Conditioning
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
Aether Barbell Raw Strength and Gains
A1) Seated Dumbbell Shoulder Press- 4x8
A2) High Pull(Barbell)- 4x12
B1) Dips-4x12
B2) Dumbbell Bent over Row- 4x12
C1) Bicep Curls- 4x12
C2) Over Head Tricep Extension- 4x12
D1) 3 Rounds
400 m Ski erg
400 m run
2 minute rest between rounds
E.) Collect 3 minutes in hollow rock off GHD.
1a. Bent Over Supinated Row- 4x8.
1b. Single Leg Deadlift- 4x8.
4 rounds NFT
10 Toes to Bar
50 Double Unders
20 Ab Mat Sit ups
10 Burpees
Accessory: Straight Arm Banded Pull Downs- 4x12
1. Power Clean
(80%/4)5
2. Power Jerk
(80%/3)5
3. Push Press
(80%/4)5
4. Conditioning
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)
Wall Balls start on the 0:00
Aether Barbell Raw Strength and Gains
Tempo is 4 down, 1 pause, 1 up, 1 pause.
A1) RDL- 4x8
B1) Barbell Bridge- 5x8
B2) Split Squat with back foot on bench- 4x10 each leg
C1) Seated Single Leg Hamstring Curl using band- 5x12
C2) Standing Single Leg Calf Raise- 5x12
D1) TrX Ham Curls- 3x10
1. Barbell Benchmark
For Time:
30 Clean & Jerks (185/135)
2. Conditioning
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds
Aether Barbell Raw Strength and Gains
A1) Barbell close grip Bench Press- 4x8
A2) Barbell Supinated Bent Over Row- 4x8
B1) Barbekl Push Press- 4x8
B2) Lat Pull Down or Pull Up Assist-4x8
C1) Hammer Curls- 4x12
C2) Banded Rear Delt Flys- 4x12
D1) Over Head Tricep Extensions- 4x12
D2) Lateral Raises- 4x12-15.
1. Snatch
70%/2
75%/2
80%/2
85%/2
(90%/1)3
2. Back Squat
(83%/5)5
3. Conditioning
3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Aether Barbell Raw Strength and Gains
1) Back Squat- 5X8 Heavy as possible.
2) DB Lunges-4x30 total
3a) Fire Hydrants- 4x12
3b) Single leg bridge off bench- 4x12
4) 10-1 Ladder
Wall Balls
GHD Sit Ups
1. Front Squat
(80%/5)5
2. Conditioning
For Time:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Aether Barbell Raw Strength and Gains
A1) Seated Shoulder Press- 4x8
A2) High Pull(Barbell)- 4x12
B1) Dips-4x12
B2) Supinated Bent over Row- 4x12
C1) Bicep Curls- 4x12
C2) Over Head Tricep Extension- 4x12
D1) 3 Rounds
20 GHD Sit Ups
Farmer Carry Down and Back 70,55
1a) Strict pull ups- 3x8 tempo is 4,0,x,0.
1b) Single Leg bridge- 3x8
Met Con
3 Rounds
750 m Row
20 Ab Mat Sit Ups
10 Ring Rows
20 Russian Twists
Accessory: Barbell Curls- 3x10 moderate load. Tempo is 4,0,x,0
Aether Barbell Raw Strength and Gains
Use a slow eccentric tempo today... 4 down.
A1) RDL- 4x8
B1) Barbell Bridge- 5x8
B2) Split Squat with back foot on bench- 4x10 each leg
C1) Seated Single Leg Hamstring Curl using band- 5x12 (video below)
C2) Standing Single Leg Calf Raise- 5x12
D1) TrX Ham Curls- 2x10
1. Power Clean
(80%/3)5
2. Power Jerk
(75%/3)5
3. Push Press
(80%/3)5
4. Conditioning
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU
Add (1) Power Clean per round
Aether Barbell Raw Strength and Gains
A1) Dumbbell Bench Press- 4x8
A2) Dumbbell Bent Over Row- 4x8
B1) Dumbbell Over Head Press- 4x8
B2) Lat Pull Down or Pull Up Assist-4x8
C1) Bicep Curls- 4x12
C2) Rear Delt Flys- 4x12
D1) Over Head Tricep Extensions- 4x12
D2) Lateral Raises- 4x12-15.
