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".
200 Meter Run
10 Calorie Bike
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Alternating On the 1:30 x 4 Rounds (12 Minutes):
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch
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
High Hang: Pockets
Hang: Just Above Knee
Low-Hang: Just Below Knee
Final Lift: Floor
Smash Mountain (Time)
*35 Min Time Cap
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)
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