WORKOUT OF THE DAY

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December 19, 2019

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
The Power Snatch is a common theme across our 3 parts:
1. Power Snatch Technique
2. Power Snatch Cycling + Double Unders
3. Chipper Conditioning

ACTIVATION
2 Rounds:
200 Meter Run
15 AbMat Sit-ups
10 PVC Pass Throug...

December 19, 2019

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
Big day on the barbell coming off yesterday's recovery:
1. Silverback Primer
2. Tempo Front Squats
3. Push Press (Week 2 of Progression)
4. Couplet Conditioning: Thrusters & Row
5. Bike Recovery to Flush the Legs

AC...

December 19, 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

Bench Press (3-3-3-3-3)

Warmup to...

December 17, 2019

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
A shorter training day today:
1. Silverback Primer
2. Conditioning (Barbell & Gymnastics)
Extra
3. 2-Part Body Armour

ACTIVATION
2 Rounds
30 Seconds Active Samson Stretch
30 Seconds Inchworms
30 Seconds Active Spide...

December 17, 2019

Warm-up

20 Burpees

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
Big focus on Strict Gymnastics to start the day.

Two parts dedicated to the hang power snatch follow.

Finishing things out with a short sprint chipper.

ACTIVATION
2 Rounds
400 Meter Run or Row
30...

December 17, 2019

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
Four Parts Today:
1. Silverback Primer
2. Week 3 of Back Squat Waves
3. Conditioning
4. Extra - Body Armor

ACTIVATION
10 Minutes For Quality
40 Single Unders
200 Meter Row
10 Russian Baby Makers
5 Inchworms

Metcon (A...

December 17, 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

The Fire

2rds (:45 on :15 off)
Pl...

December 17, 2019

Focusing on the Clean and Jerk today in our two parts:
1. Olympic Barbell Cycling
2. Conditioning - "Powder Keg"

ACTIVATION
1 Round
400 Meter Easy Run (8x down and back in gym)

2 Rounds:
30 Seconds Active Samson
30 Seconds Spiderman + Reach
30 Seconds Russian Baby Ma...

December 17, 2019

"Silverback" Week 4:
- - - - - - - - - - - - - - - -
4 Parts Today:
1. Tempo Front Squats (Week 2 of Progression)
2. Conditioning
Extra
3. Midline

10 Minutes For Quality:
30 Second Side Plank (Each Side)
200 Meter Row
10 Ring Rows
50 Meter Single Dumbbell Farmers Carr...

December 17, 2019

2 Rounds
:45on :15off
Skip
Active Spiderman
Shuttle Run
Active Samson
Slam Ball
Dead Hang/Kipping

Bench Press (6 x 10)

2 Warmup Sets
4 Working Sets

Metcon (AMRAP - Rounds)

5 Rounds Not For Time:
500 Meter Row
21 AbMat Sit-ups
12 Burpees

RX+ Ghd Situps

The active recovery...

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