Friday, January 3

January 2, 2020

 

4 pieces on the first day off the deload:
1. Box Front Squats
2. Push Press (Week 3 of Progression)
3. Thruster Conditioning
Extra
4. Silverback Primer

2 Sets
15  Calorie Row
10 Glute Bridges
5 Russian Baby Makers
1 Minute Barbell Overhead Hold

 

Box Front Squat (On the Minute x 10:)

2 Box Front Squats

Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat

The goal on these Box Front Squats is speed off the box
We'll pause for 1 full second on the box, then fire up from our seated position
Set the box (or plates) just below parallel
Perform 2 reps every minute on the minute for 10 minutes (20 reps total)
These percentages are based on your 1RM Front Squat:


Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat

Push Press (4 Sets of 6)

Rest 2 Minutes Between Sets

This is week 3 of 4 for this push press progression (Last Completed on 12/20)
As a reminder, the weight stays the same across all 4 sets
Let's aim to build in loading from our last effort, adding 2-4%

 

Speedo (Weight)

Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters

*Building to a Heavy Thruster Weight

The score of today's conditioning piece is the heaviest recorded thruster weight
The 5 reps at the end of each round can start from the rack and are designed to be completed unbroken
Start at a moderate weight in the first round and gradually build to a heavy set of 5
There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops
Rounds start on the 0-3-6-9-12
Plate Hops: https://www.youtube.com/watch?v=1zSECvHUxcU
Count 1 rep every time both feet make contact with the plate

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

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

Demo: https://youtu.be/jppE5Gj_OP0
Second iteration of this series, aiming to improve from two weeks ago
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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