Friday, January 17

January 14, 2020

 

"Silverback" Week 9
We'll take on our second week in our current Front Squat progression. Going longer on our conditioning next, in "Blue Steel", our main focus for the day.

1. Activation (~10:00)
2. Front Squat (~15:00)
3. Conditioning: "Blue Steel" (~25:00)
*Extra
4. Silverback Primer (~10:00)

ACTIVATION
2 Rounds
1 Minute Bike
10 Lateral Box Step-ups (Each Side)
10 PVC Pass Throughs
10 PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Front Squat (On the Minute x 9:)

On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

This is the 2nd week of a 3 week incremental build in percentages on front squats waves
We're building 3% across all lifts from last week
Percentages are based off your 1RM Front Squat
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you'll have less than 60 seconds to change out weights between sets

 

Blue Steel (Time)

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike or 60/45 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike or 60/45 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Separated by calories on the bike/Row, we have 3 rounds - 3 movements - 3 times through
You'll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the bike calories
Your score is total time it takes to complete the workout
Barbell
The power snatch comes from the floor and is designed to be very light
This should be a load that you can complete ideally unbroken each time
Toes to Bar
With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets
Box Jumps
With these being regular box jumps, let's stand to complete extension on top of the box at the finish of each rep

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

STIMULUS
Second iteration of three for 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
Click Here For Demo Video: https://youtu.be/7if-WorWf_o

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