• Daniel LaPointe

Tuesday, December 24


"Silverback" Week 6: - - - - - - - - - - - - - - - - 1. Repeating the Silverback Primer from last Monday 2. Our last 6-4-2 Back Squat Wave session before a new rep scheme 3. Body Armor 4. Simple, high intensity intervals for conditioning 1 Minute Easy Bike Easy Row Easy Shuttle Runs Glute Bridges 40 Seconds Moderate Bike Moderate Row Moderate Shuttle Runs Wall Squats 20 Seconds Fast Bike Fast Row Fast Shuttle Runs Jumping Air Squats

Back Squat (6-4-2 x 3)

Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88% Rest 3 Minutes Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88% Set 6: 2 Reps @ 94% Rest 3 Minutes Set 7: 6 Reps @ 88% Set 8: 4 Reps @ 94% Set 9: 2 Reps @ 100% This is the 4th iteration out of 4 for Back Squat Waves Increasing by 2% on each lift from last weeks iteration Rest as needed between sets, but 3 minutes after each 3rd set These percentages are based off your 5RM Back Squat

Dopamine (5 Rounds for time)

Every 5 Minutes x 5 Rounds: 20/14 Calorie Row 20 x 10 Meter Shuttle Sprints 20/14 Calorie Bike Starting off the week with some fast paced intervals You'll complete the 3 stations as fast as possible and rest until the next 5 minute window starts Record the time each round takes, with your score being the total time between the 5 rounds Rounds begin on the 0:00 - 5:00 - 10:00 - 15:00 - 20:00 We want at least 1 minute of rest between rounds, so we'll cap each round at 4 minutes

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