Friday, December 7

"Silverback" Week 3: - - - - - - - - - - - - - - - - Two parts to our Saturday: 1. Olympic cycling as we build to a heavy set of 5 on the Push Jerk. 2. Conditioning to finish the week. ACTIVATION 10 Minutes For Quality: 12 AbMat Sit-ups 9 Calorie Bike 6 Push-ups 3 Strict Pull-ups

Metcon (Weight)

On the 4:00 x 4 Sets: 30 Double Unders 5 Bar Muscle-ups 30 Double Unders 5 Push Jerks Start with 55-60% of 1RM Push Jerk and Build We'll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals Start around 55-60% of your 1RM Push Jerk and aim to build every round The 5 Push Jerks can come from the rack and should be completed unbroken each round Also choose double under and bar muscle-up variations that are ideally completed unbroken each round Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 SUBSTITUTIONS Double Unders Reduce Reps 45 Single Unders 30 Seconds of Double Under Practice Bar Muscle-ups Reduce Reps Banded Bar Muscle-ups Jumping Bar Muscle-ups

Hot & Heavy (Team Version) (Time)

Teams of 3 4 Rounds For Time (30 Minute Cap): 75/60 Calorie Bike/Row 60 Toes to Bar 45 Power Cleans 30 Power Snatches Round 1: 115/85 Round 2: 135/95 Round 3: 155/105 Round 4: 175/115 STIMULUS GENERAL One athlete works at a time in this 4 round workout You must complete all reps at one station before moving to the next The weight increases with each round for the barbell movements Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor 2 teammates can change out barbell weights after each round while 1 teammate starts with the calories on the bike If you hit the 30 minute cap, mark 30:00 as your score and add an extra second to your time for each rep not completed

Hot & Heavy (Individual) (Time)

"Hot and Heavy" (Individual Version) 5 Rounds For Time (25 Minute Cap): 15/12 Calorie Bike/Row 12 Toes to Bar 9 Power Cleans 6 Power Snatches Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115 5 rounds for time today, with barbell weights increasing each round Use one barbell and change out weights after each round If you hit the 25 minute cap, write 25:00 as your score and put an extra second for each rep not completed

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