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

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...

November 28, 2019

We'll get primed for the day's work with a Silverback Primer.

After that, we focus our effort towards the Overhead Squat.

The Pausing Overhead Squat allows us to dial in our positioning and stability.

We'll carry this over into "Double Jointed", where Overhead Squat...

November 28, 2019

Big gymnastic focus today as we open up the day with wall and ring work.

Finishing out the day with a long, sweaty effort in "Sea Horse".

ACTIVATION
Half Tabata
Bike or Row
Inchworms
Box Step-ups
Box Shoulder Taps
Hollow Rocks


*4 Rounds: 20 Seconds On / 10 Seconds Of...

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