Friday, December 13

"Silverback" Week 4: - - - - - - - - - - - - - - - - 4 Parts Today: 1. Tempo Front Squats (Week 2 of Progression) 2. Conditioning Extra 3. Midline 10 Minutes For Quality: 30 Second Side Plank (Each Side) 200 Meter Row 10 Ring Rows 50 Meter Single Dumbbell Farmers Carry (Each Side)

Tempo Front Squats (On the Minute x 9:)

1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71% This is week 2 of 2 for this iteration of Tempo Front Squats Our percentages are increasing by 3% across each lift The percentages used are based off your 1RM Front Squat Each lift should take 9 seconds to complete: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand

Stairmaster (Time)

30-20-10: Row Calories Dumbbell Box Step-Ups (50/35) (24"/20") Directly Into… 10-20-30: Alternating Dumbbell Snatches (50/35) Wallballs (20/14) Rx+ 60/40 Working through two couplet workouts today with no rest between We expect this workout to take anywhere between 15-25 minutes to complete

**EXTRA**

Metcon (Time)

Accumulate Totals: 3:00 D-Ball Hold 2:00 Hollow Hold 1:00 Ring Dip Top Support Hold Accumulate the above time at each movement, completing the full duration at one movement before moving to the next

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