Tuesday, December 24

January 2, 2020

 

"Silverback" Week 6:
- - - - - - - - - - - - - - - -
1. Repeating the Silverback Primer from last Monday
2. Our last 6-4-2 Back Squat Wave session before a new rep scheme
3. Body Armor
4. Simple, high intensity intervals for conditioning

1 Minute
Easy Bike
Easy Row
Easy Shuttle Runs
Glute Bridges

40 Seconds
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Wall Squats

20 Seconds
Fast Bike
Fast Row
Fast Shuttle Runs
Jumping Air Squats

 

Back Squat (6-4-2 x 3)

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

This is the 4th iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat

 

Dopamine (5 Rounds for time)

Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Starting off the week with some fast paced intervals
You'll complete the 3 stations as fast as possible and rest until the next 5 minute window starts
Record the time each round takes, with your score being the total time between the 5 rounds
Rounds begin on the 0:00 - 5:00 - 10:00 - 15:00 - 20:00
We want at least 1 minute of rest between rounds, so we'll cap each round at 4 minutes

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