Monday, January 13

January 14, 2020

 

"Silverback" Week 9
Today we're on the second iterations of this Silverback Primer and the 4-3-2 Back Squat Waves. Following, the Power Clean and Jerk is our focus in both our strength and conditioning.

1. Activation (~5:00).
2. Back Squat Waves (~15:00)
3. Power Clean and Jerk (~15:00)
4. Conditioning: "Air Fryer" (~15:00)
**Extra
5. Silverback Primer (~10:00)

ACTIVATION
5 Minutes For Quality:
10 Wall Squats
10 Active Spiderman
200 Meter Row
30 Seconds Walkouts

Back Squat (4-3-2 x 3)

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

Increasing by 3% across all lifts from last week
All percentages are based off your 5-Rep Heavy Back Squat
Rest as needed between sets and three minutes after sets 3 and 6
We'll re-test our 5-Rep Back Squat next week

 

Clean and Jerk (Every 2 Minutes x 5 Sets:)

3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex

Before we build to a heavy complex, we'll work some percentages of our 1RM Clean and Jerk
The 3 power cleans do not have to be completed unbroken - you can drop after each rep
Rounds begin every 2 minutes (0-2-4-6-8)
Your score for the day is the heaviest load successfully lifted

 

Air Fryer (Time)

3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

Rx+ 3 Rounds:
20 Alternating Pistols
10 Power Cleans (155/105)
20 Box Jump Overs (24"/20")
10 Push Jerks (155/105)

"Air Fryer" is a simple and effective couplet workout of Air Squats and Power Clean and Jerks
Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh
Within the workout, this should be a weight that you can complete 'touch and go' sets
We expect the 3 rounds to take somewhere in the 5-10 minute range to complete.

 

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets Not For Time: (10min)
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

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