Wednesday, December 11

"Silverback" Week 4: - - - - - - - - - - - - - - - - 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)


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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