Wednesday, December 11

December 17, 2019

"Silverback" Week 4:
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The first week of a Push Press progression starts today.

We'll get ready for the Push Presses with a Silverback Primer and finish out the day with conditioning and body armor.

ACTIVATION
2 or 3 Sets:
30 Single Unders
20 Banded Pull Aparts
10 Wall Squats
5 Spidermans + Reach (Each Side)

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

Push Press (4 x 6)

Rest 2 minutes between sets.

This is week 1 of 4 in this progression
Our aim is to set the baseline to build off of
A good place to start is between 90-100% of your 10RM Push Press from last week
Keep the weight the same for all 4 sets across
The 6 reps are designed to be completed unbroken on each set

Geico (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
30/21 Calorie Bike/Row
10 Thrusters (155/105)

GENERAL
The heavy thrusters are a major focus in this workout
Over the 15 minutes, we're looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200' Single Arm Overhead Dumbbell Carry (Change Every 50')

STIMULUS
Second iteration of this series, aiming to improve from last week
When we say improve, this translates to improved mechanics
If we improve on the loading as well, that's awesome, but, it comes second to the quality of the movement

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