Friday, December 20

December 19, 2019

 

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
Big day on the barbell coming off yesterday's recovery:
1. Silverback Primer
2. Tempo Front Squats
3. Push Press (Week 2 of Progression)
4. Couplet Conditioning: Thrusters & Row
5. Bike Recovery to Flush the Legs

ACTIVATION
8 Minutes For Quality:
300 Meter Row
15 Air Squats
30 Seconds Push-up to Down Dog
15 Double Unders

 

Tempo Front Squats (On the 1:30 x 7 Sets:)

1 Tempo Rep

Tempo:

10 Second Negative
No Pause in Bottom
Full Speed Stand


Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down
Tempo:
10 Seconds Down, No Pause, Stand Fast
Start around 55% of your 1RM Front Squat and build to a heavy single for the day
Rounds begin on the:
0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00

Push Press (4 Sets of 6)

Rest 2 Minutes Between Sets

This is week 2 of 4 of this push press progression
As a reminder, the weight stays the same across all 4 sets
Let's aim to build on last week's loading, adding 2-4%
For Example:
Last Week's Weight: 200#
This Week's Weight: 204-208#
The 6 reps come from the rack and are meant to be completed unbroken each set

 

"Blitzen" (Time)

5 RFT:
20 Calorie Row
10 Thrusters (115/85)

Rx+ 135/95

Blitzen" is a repeat workout from 10.29.18
Expect the 5 rounds to take between 8-15 minutes to complete

 

**EXTRA**

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

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

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