Monday 8-21-17

2018 OPEN ATHLETES

1. Snatch 

Build to Heavy Single!!!
2. Snatch Grip Deadlift(80%/3)5

*3 second pause in power position

3. Back Squat
(75%/3)5

4. Conditioning
AMRAP 15
50 Double Unders
10 Burpees 
15 Dumbbell Hang Squat Cleans (50/35)

Aether Raw Strength and Gains

Day 1 Squat

A1) Back Squat one and a halfs-4x6

B1) Barbell Lunges-4x12 total

C1) Jumping Air Squats-4x12

C2) Weighted GHD Sit Up- 4x12

D1) Barbell Bridge- 4x8

D2) Strict Toes to Bar- 4xME

Friday 8/18/17

CrossFit Aether

1. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

 2. Front Squat

(70%/5)3

3.  Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)

10 Burpees 

Aether Barbell Raw Strength and Gains

Legs posterior chain emphasis

A1) Kang Squat- 4x6

B1) Barbell Bridge-4x6

B2) Back Extension off GHD

C1) Split Squat with back foot on bench- 4x12 Total

D1) Trx Hamstring curl- 5x12

D2) Standing Calf Rasie- 4x12

E1) Banded Clams- 3x12

Tuesdya 8-15-17

1. Barbell Conditioning
EMOMx8
3 Power Cleans + 1 Front Squats + 1 Push Jerks (135/105)

2. Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Double Unders

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Double Unders

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Double Unders

Aether Raw Strength and Gains

A1) Dumbbell Bench Press-4x6

A2) Dumbbell Bent Over Row-4x6

B1) Dumbbell Over Head Press-4x6

B2) Lat Pull Down or Pull Up- 4x6.                                            

C1) DB Pec Fly off Bench- 2x20.                                              

D1) Bicep Curls- 4x12.                                                                

D2) Tricep Extensions Down w band- 4x12.                                         

D3) DB Lateral Raises thumbs up- 4x12

Monday 8/14/17

1. Hang Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

4. Conditioning
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
 

Aether Barbell Raw Strength and Gains

Day 1 Squat

A1) Front Squat one and a halfs-4x6

B1) Barbell Lunges-4x12 total

C1) Jumping Air Squats-4x12

C2) Weighted GHD Sit Up- 4x12

D1) Barbell Bridge- 4x8

D2) Strict Toes to Bar- 4xME

Tuesday 8-8-17

1. Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

 

2. Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Aether Barbell Raw Strength and Gains  

A1) Barbell close grip Bench Press- 4x8

A2) Barbell Pronated Bent Over Row- 4x8

B1) Barbell 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) Dumbbell Front Raise- 4x12-15.

 

Monday 8-7-17

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

 

Saturday 8-5-17

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.

Friyayyyy 8/4/17

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. 

Wednesday 8/3/17

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