Thursday, December 5

December 17, 2019


"Silverback" Week 3:
- - - - - - - - - - - - - - - -
Three parts today:
1. Strict Gymnastics
2. Clean Technique
3. Intervals, the heart of our day, with "Low Tide"

2 Sets:
1 Minute Row
30 Second Hollow Hold
45 Second Row
30 Second Superman Hold
30 Second Row
30 Second Wall Squats

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

Metcon (Time)

0:00 - 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 - 12:00
1 Strict Chest to Bar Pull-up + 15' Handstand Walk
2 Strict Chest to Bar Pull-ups + 15' Handstand Walk
3 Strict Chest to Bar Pull-ups + 15' Handstand Walk

12:00 - 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)

These 6-minute windows of gymnastics work are designed to be completed AMRAP style, but for quality over speed
For Example: Once you finish the 2 strict ring muscle-ups, you'll work back to the :20 Wall-Facing Handstand Hold
See below for subs for each movement

Wall Facing Handstand Hold
Reduce Time

Strict Ring Muscle-ups
Reduce to 1 Rep
Banded Strict Ring Muscle-ups
Strict Chest to Bar Pull-ups
Strict Chin Over Bar Pull-ups
Banded Strict Chest to Bar Pull-ups

Handstand Walk
Reduce Distance
30 Seconds of Handstand Walk Practice Practice
20 Seconds Handstand Weight Shifting
20 Seconds Box Shoulder Taps

Double Unders
Reduce Reps
30 Seconds of Double Under Practice
40 Single Unders

L-Sit on Rings
Reduce Time
Hanging L-Sit (From Pull-up Bar)

*18 min marks completion

Low Tide (3 Rounds for reps)

Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Rx+ (115/85), (135/95), (165/115)
Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)
General Timeline For Each Buy-In Row:
700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)
500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)
300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)
If short on rowers or space, stagger athletes on opposite 5-minute windows
With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken
The weights increase and reps decrease with each interval
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout
Since we're rowing for meters instead of calories, there isn't as big of a payoff in going faster as there is with calories
For Example:
* If we row 500 meters at a 2:00 vs. 1:55 - it's only a 5 second difference
* If we row 50 calories at 1200 vs. 1000 Cal/Hr it's a 30 second difference
That 5 second difference when rowing for meters can quickly be lost in one slow transition from rope back to the barbell


Tempo Clean Pull (6 x 2)

Clean Pull Demo:

These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean
Reset on the ground as needed to maintain quality - these 2 reps do not have to be completed 'touch and go'
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd

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