Monday, December 16

December 17, 2019

 

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
Four Parts Today:
1. Silverback Primer
2. Week 3 of Back Squat Waves
3. Conditioning
4. Extra - Body Armor

ACTIVATION
10 Minutes For Quality
40 Single Unders
200 Meter Row
10 Russian Baby Makers
5 Inchworms

 

Metcon (AMRAP - Rounds)

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

First of two iterations, the next being a week from today
Let's set the baseline today for this set with our best movement
We can increase the loading next week
Demo vid: https://youtu.be/b_GsCgFJaqk

 

Back Squat (6-4-2x3, :90sec emom + 3min rest)

Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

* Week #3 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle.

This is the 3rd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
 :90 seconds for each set, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat

 

"Wonderwall" (Time)

For Time: (25min Time Cap)
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

Rx+ 30/20, 275/185

Working through 5 rounds of the 60-30 rep scheme in today's workout
We're expecting the workout to be on the mid-range to longer side
It will likely take between 18-25 minutes to complete

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)

These 3 sets of Body Armor are for quality over speed
You can build in weight across the 3 sets or stay at the same load on both weighted movements
Choose loads that are challenging, but unbroken

Please reload

Featured Posts

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

Please reload

Recent Posts

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

Please reload

Archive