Friday, December 7

December 17, 2019

 

"Silverback" Week 3:
- - - - - - - - - - - - - - - -
Two parts to our Saturday:
1. Olympic cycling as we build to a heavy set of 5 on the Push Jerk.
2. Conditioning to finish the week.

ACTIVATION
10 Minutes For Quality:
12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups

Metcon (Weight)

On the 4:00 x 4 Sets:
30 Double Unders
5 Bar Muscle-ups
30 Double Unders
5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build

We'll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals
Start around 55-60% of your 1RM Push Jerk and aim to build every round
The 5 Push Jerks can come from the rack and should be completed unbroken each round
Also choose double under and bar muscle-up variations that are ideally completed unbroken each round
Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00

SUBSTITUTIONS
Double Unders
Reduce Reps
45 Single Unders
30 Seconds of Double Under Practice

Bar Muscle-ups
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups

Hot & Heavy (Team Version) (Time)

Teams of 3
4 Rounds For Time (30 Minute Cap):
75/60 Calorie Bike/Row
60 Toes to Bar
45 Power Cleans
30 Power Snatches

Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 175/115

STIMULUS
GENERAL
One athlete works at a time in this 4 round workout
You must complete all reps at one station before moving to the next
The weight increases with each round for the barbell movements
Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor
2 teammates can change out barbell weights after each round while 1 teammate starts with the calories on the bike
If you hit the 30 minute cap, mark 30:00 as your score and add an extra second to your time for each rep not completed

 

Hot & Heavy (Individual) (Time)

"Hot and Heavy" (Individual Version)
5 Rounds For Time (25 Minute Cap):
15/12 Calorie Bike/Row
12 Toes to Bar
9 Power Cleans
6 Power Snatches

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

5 rounds for time today, with barbell weights increasing each round
Use one barbell and change out weights after each round
If you hit the 25 minute cap, write 25:00 as your score and put an extra second for each rep not completed

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