WORKOUT OF THE DAY

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November 28, 2019

Two parts today:
1. Barbell Cycling
2. Conditioning*

*Team of 3 variation for our conditioning is preferred, with the individual option being programmed as well.

Activation

2 Rounds
200 Meter Run or Row
15 Light Kettlebell Swings
10 Lateral Box Step-ups (Each Side)
...

November 28, 2019

Opening the day with two more lifts for the week: Front Squats and Deadlifts, both through tempo repetitions.

Conditioning to finish our day out with "Steam Roller".

ACTIVATION
2 Rounds
1 Minute Bike (Increase Intensity Each Round)
1 Minute Banded Good Mornings

2 Ro...

November 28, 2019

5:00min Machine Calories

3 Rounds or 10 Minutes
12 Air Squats
10 Pushups
8 Kip Swings
6 Hanging Knees to Chest
4 Active Samson (4 each leg)
2 Wall Climbs

Bench Press (Build to a Heavy Set of 5)

Build to a Heavy Set of 5

There are no percentages today, rather we'll stea...

November 28, 2019

A weight intensive Wednesday:
- Power Snatch Technique
- Intervals with "Power Wheels"
- Body Armor

2 Rounds:
5 Walkouts
10 Calorie Bike
15 PVC/Barbell Overhead Squats*

*2 Rounds: PVC /  Empty Bar

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stri...

November 28, 2019

"Silverback" Week 2:
- - - - - - - - - - - - - - - -
Three parts to our training day:
1. Strict Gymnastics
2. Power Clean Technique
3. Conditioning - "Snack Bar"

10 Minutes For Quality
30 Seconds Superman Hold
250 Meter Row
20 AbMat Sit-ups
15 Air Squats
10 Push-ups
5...

November 28, 2019

Finding a cycle benchmark today with a 5-Rep Back Squat. We'll be using this number in percentages in the weeks going forward, and we'll re-test in our final week.

Body Armor and a mid-range conditioning effort to round out the day.

2 Rounds
30 Seconds Each:

Spiderm...

November 28, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Metcon (AMRAP - Rounds)

Alternati...

November 28, 2019

Finishing out week 1 of "Silverback" today.

We'll start by alternating between the Snatch and Clean in a barbell cycling focused interval piece.

Another longer workout follows in "Smashmouth". Here we combine some simple cardio with a CompTrain Classic, "Bergeron Bee...

November 28, 2019


Friday

4 Pieces Today:
1. Silverback Primer
2. Tempo Front Squats
3. A "Fight Gone Bad" style interval workout, "Singled Out"
4. Finishing the Day with a Midline Session

ACTIVATION
3 Rounds:
30 Seconds Each:

Easy-Moderate Row
Spiderman + Reach
Lateral Box Step-ups
Ru...

November 28, 2019

1:00min Active Spiderman
1:00min Active Samson

3 Rounds
10 Air Squats
10 Pushups
10 Kip Swings

Bench Press (4 x 3, 4 x 1)

4 Sets of 3
then..
4 Sets of 1

Warmup and complete 4 heavy sets of 3 and 4 heavy sets of 1

Metcon (Time)

4 Rounds:
500 Meter Row
25 AbMat Sit-ups

Di...

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