Saturday, November 23

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 Beep Test".

ACTIVATION
2 Rounds
200 Meter Run
10 Calorie Bike

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Metcon (Weight)

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

We'll alternate between two different intervals, one snatch focused and the other clean focused
The 4 reps at each interval are designed to be completed with out dropping the weight, taking the hands off, or pausing on the floor


Start with 50% on the first sets and build to a heavy complex on both
The same weight does not need to be used across both lifts
If you prefer, use two separate barbells
Intervals Begin on the Following Times:
Interval 1: 0:00 / 3:00 / 6:00 / 9:00
Interval 2: 1:30 / 4:30 / 7:30 / 10:30
Each Position:
High Hang: Pockets
Hang: Just Above Knee
Low-Hang: Just Below Knee
Final Lift: Floor

 

Smash Mountain (Time)

*35 Min Time Cap
3 Rounds:
800 Meter Run/Row
21/15 Calorie Assault Bike
5 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Today's metcon includes some "cardio" work and rounds of a CompTrain Benchmark workout, the "Bergeron Beep Test"
Looking for "Smash Mouth" to take around 25-35 minutes to complete

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

Please reload

Archive