Wednesday, January 15

January 14, 2020

 

"Silverback" Week 9
Opening our Wednesday with overhead work. Progressing from our Silverback Primer, to the Jerk Drive, to Pausing Push Presses, our focus of effort is maximizing our hips.. both in mechanics, and power. Interval conditioning to follow, with Body Armor to close.

*** Estimated Training Time: 1.25 Hours ***
1. Activation (~20:00)
2. Silverback Primer (~10:00)
3. Jerk Drive (~12:00)
4. Pausing Push Press (~12:00)
5. Conditioning: "Four Loko" (~25:00)

ACTIVATION
2 Rounds:
30 Single Unders
15 AbMat Sit-ups
200 Meter Row
10 Goblet Squats (Light Kettlebell)

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

 

Jerk Drive (1 Pausing Drive + 2 Regular Drives)

4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk
Set 2: 84% of 1RM Jerk
Set 3: 88% of 1RM Jerk
Set 4: 90% of 1RM Jerk

STIMULUS
These 3 barbell reps come from the rack and are meant to be completed without dropping the bar
Pause for 2 seconds in the dip of the Pausing Jerk Drive
Click Here For a Video Demo:  https://youtu.be/eyWC-S6ZH00
Rest as needed between sets to maintain quality


MOVEMENT FOCUS
The purpose of the Jerk Drive is to train aggressive extension with the legs to launch the bar off the shoulder
Just like the Pausing Push Press, we also want to maintain a balanced and vertical dip position

Pausing Push Press (4 x 1+1+1+1)

4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

Working through 4 sets of 4 unbroken barbell reps in this overhead complex
The barbell comes from the rack and percentages are based off your 1RM Jerk
Pause 2 seconds in the dip of the Pausing Push Press
There is no pause in the regular Push Press
Click Here to see a video demo of this complex
Rest as needed between sets

MOVEMENT FOCUS
The goal of the Pausing Push Press is to establish a strong, vertical dip position
In the 2 second pause, focus on keeping the:
Torso Vertical
Heels Down
Elbows Up

 

Four Loko (5 Rounds for time)

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

Rx+ 205/135

General
Working through 5 rounds of this interval workout
You'll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
Rounds begin on the 0-4-8-12-16
Your score is the total time of the 5 rounds combined
We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
Double Unders
Choose a double under variation that you can complete unbroken in around 30 seconds each round
Front Squats
The barbell comes from the floor for the front squats, so it should also be a weight you can clean
Choose a moderately heavy front squat weight, but something you'll complete unbroken every round
It is ok to squat clean the first rep

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

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/xaDn7oSkfAA

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