Monday, January 6

January 7, 2020

 

Our first full week back, and we are ready.
Today is our second to last Squat Wave session, now transitioning to a 4-3-2 repetition scheme.

Three or Four Parts Today:
1. Silverback Primer (~10:00)
2. Squat Waves (~15:00)
3. Conditioning: "Grim Reaper" (~20:00)
Extra
4. Body Armor (~15:00)

2 Rounds
60 Second Row
30 Seconds PVC Pass Throughs
20 Second Side Plank (Each Side)
10 PVC Overhead Squats

 

Metcon (AMRAP - Rounds)

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges

First of three 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- https://youtu.be/lqA6OI9mb7g

 

Metcon (AMRAP - Rounds)

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges

First of three 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- https://youtu.be/lqA6OI9mb7g

Back Squat (3 x 4-3-2)

Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

All percentages are based off your 5-Rep Heavy Back Squat
We'll repeat this 4-3-2 scheme next week at higher percentages
We'll re-test our 5-Rep Back Squat in the week that follows

 

Grim Reaper (2 Rounds for reps)

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

Rx+ 115/80

In today's conditioning piece, we'll work through two 5-minute AMRAPs with 5 minutes of rest between
Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different
Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh
You could also keep the weights and variations the same and adjust volume:
First AMRAP Example: 15-12-9
Second AMRAP Example: 12-9-6
If you finish the set of 9's within these windows, you'll move back to the large opening set
Your score for each couplet is total number of reps completed

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups

Moving through 3 sets for quality in this Midline and Upper Body focused Body Armor piece
You have the option to increase weights or stay at the same loads across
Pick challenging weights, but ones you can complete unbroken each time
The 30 seconds in the ring plank is accumulated - it does not have to be completed straight

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