Monday, December 2

"Silverback" Week 3: - - - - - - - - - - - - - - - - Starting our first week of Back Squat Waves. Body Armor and Conditioning to round the day out. ACTIVATION 10 Minutes For Quality: 21 PVC Overhead Squats 15 Straight Leg AbMat Sit-ups 9 Calorie Bike

Metcon (No Measure)

Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) STIMULUS 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. Demo Vid-

Back Squat (6-4-2 x 3)

Back Squat Waves Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 76% Set 3: 2 Reps @ 82% 3 Minutes Rest Set 4: 6 Reps @ 76% Set 5: 4 Reps @ 82% Set 6: 2 Reps @ 88% 3 Minutes Rest Set 7: 6 Reps @ 82% Set 8: 4 Reps @ 88% Set 9: 2 Reps @ 94% This is the 1st iteration out of 4 for Back Squat Waves Rest as needed between sets, but 3 minutes after each 3rd set These percentages are based of your 5RM Back Squat

Flinstones (Time)

2 Rounds: 50 Wallballs (20/14) 40/30 Calorie Bike / Row 30 Toes to Bar 20 Alternating Dumbbell Snatches (60/40) Rx+ 70/50 WALLBALLS Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round (~15 On the Minute) TOES TO BAR Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh DUMBBELL SNATCHES Going on the heavier side with the dumbbell today You'll alternate arms every rep for a total of 10 each side Choose a weight that allows the 20 reps to be completed under 2 minutes SUB Bike or Row for 600m run


Metcon (AMRAP - Rounds)

For Quality, 3 Sets: :20 Seconds L-Sit :30 Seconds Hip Extension Hold :40 Seconds Tempo Back Squat* Rest 2 Minutes Between Sets *Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up STIMULUS The 3 sets are not for time, rather for quality The time listed is accumulated time, but we're resting enough between movements where these can be completed unbroken Tempo Back Squat: Use a weight here where you can stick to the tempo You have the option to increase weight or stay at the same weight across all 3 sets L-Sits: There are to be completed on parallettes If you don't have parallettes or struggle with keeping the feet high, complete the movement hanging from a pull-up bar and try to keep your feet as high as possible

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