Wednesday, December 18

December 17, 2019

 

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
A shorter training day today:
1. Silverback Primer
2. Conditioning (Barbell & Gymnastics)
Extra
3. 2-Part Body Armour

ACTIVATION
2 Rounds
30 Seconds Active Samson Stretch
30 Seconds Inchworms
30 Seconds Active Spidermans
30 Seconds Hollow Rocks

2 Rounds
9 Calorie Bike
9 Push-ups
6 Calorie Bike
6 Strict Pull-ups
3 Calorie Bike
3 Strict Toes to Bar

 

Metcon (AMRAP - Rounds)

Silverback Primer
3 Sets For Quality:
:20 Second Barbell Overhead Hold
:20 Second Dead Hang
:20 Second Hip Extension Hold/Superman Hold

• First of two iterations, 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
https://youtu.be/1iSkDUqwO_U

 

Happy Hour (Time)

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

15 min Time Cap

• "Happy Hour" includes 2 barbell movements and 2 gymnastics movements
• Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete
•       If finished prior to 15 min mark, use remaining time to establish a Heavy Single Power Clean and Jerk (seperate scoring below)

Happy Hour - Part 2 (Weight)

Happy Hour Part #2
Until the 15 Minute Mark:
Build to a Heavy Power Clean & Jerk

• With whatever time you have remaining in the 15 minute window, we'll build to a Heavy Single Power Clean & Jerk
• Use the same barbell that you did in Part 1
• Expect to take somewhere between 3-5 attempts
• Have the extra weights ready at the start of Part 1 to make for an easy transition to Part 2

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts

Rest 1 Minute Between Sets

• 3 sets of 3 movements in the first part of today's body armor, which has an upper body focus
• Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts

 

Metcon (AMRAP - Rounds)

Body Armor (B)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets

• Alternating between a max effort L-Sit and some work on the GHD, as we work on both sides of the body
• Move right from the L-Sit to the Hip and Back Extensions, and rest 1 minute between sets

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