Friday, January 24

February 5, 2020

 

"Silverback" Week 10:
- - - - - - - - - - - - - - - -
Re-Test Day 3 of 3. Front Squats today. Four Parts:

1. Mobility and Activation (~10:00)
2. Front Squat (~20:00)
3. Conditioning: "Crash Test" (~20:00)
Extra
4. Silverback Primer (~15:00)
5. Body Armor (~12:00)

500 Meter Row
20 Dumbbell Goblet Squats (Light Weight)
7 Burpees

500 Meter Row
10 Barbell Pausing Front Squats (3 Seconds in Bottom)
7 Burpees

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

 

Front Squat (Emom 8)

 

On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

Following, Until the 15 Minute Mark:
Build to a Heavy Single for the Day

Working through some Front Squat waves before building to a heavy single for the day
These are based on percentages of your 1RM Front Squat
You'll complete 1 Front Squat on the minute from 0:00-8:00 on the clock
From 8:00-15:00 you'll build to a heavy single, without having to stick to the 'on the minute' format
Over these 7 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles
Record your score as the heaviest weight lifted for the day
Warmup Sets
Take 3-5 Sets to Build to Opening 84%

 

Crash Test (Time)

For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

Rx+ 315/220, Bar Facing Burpees

Working through three movements for time in this sprint style chipper workout
Complete all the reps at one station before moving to the next
We expect this workout to take somewhere between 8-15 minutes to complete
Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout
On the lateral barbell burpees:
There is no need to stand to full extension
You can step or jump out of the burpee
We do ask that you jump over the bar off two feet
Men and women will complete the same meters on the rower to start the workout

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

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

This is our final iteration 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

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
50' Single Arm Overhead Dumbbell Walking Lunge (Left)
50' Single Arm Overhead Dumbbell Walking Lunge (Right)
50' Broad Jumps

Rest 1:30 Between Sets

Working overhead strength and stability, along with hip extension in today's Body Armor piece
You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout
Choose loads that allow you to complete the 50 feet with no more than one break
We're ideally using the same weight for the right arm and left arm each round
Your score today is the heaviest load used on the dumbbell
Move directly from one movement to the next and rest 1:30 following the Broad Jumps

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

February 24, 2020

February 24, 2020

February 21, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020