Friday, December 13

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 Carry (Each Side)

Tempo Front Squats (On the Minute x 9:)

1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

This is week 2 of 2 for this iteration of Tempo Front Squats
Our percentages are increasing by 3% across each lift
The percentages used are based off your 1RM Front Squat
Each lift should take 9 seconds to complete:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Stairmaster (Time)

30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24"/20")

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Rx+ 60/40

Working through two couplet workouts today with no rest between
We expect this workout to take anywhere between 15-25 minutes to complete

**EXTRA**

Metcon (Time)

Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Top Support Hold

Accumulate the above time at each movement, completing the full duration at one movement before moving to the next

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