Wednesday, 22 Jan 2020

Silverback Primer
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)
Third and final iteration of this primer. Let’s continue the build one final time.

Push Press
10RM
Re-testing from earlier in the training cycle.

Conditioning
“Opening Day”
21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Kilos:
Wallball: 9/6, Thruster 43/29, KBS 22.5/15

Odd-Object Conditioning
3 Giant Sets:
50′ Dumbbell Bear Crawl (50’s/35’s)
50′ Reverse Dumbbell Bear Crawl (50’s/35’s)
Rest 1:30 Between Sets

Tuesday, 21 Jan 2020

Conditioning
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.

Gymnastic Skills
On the 2:30 x 4 Rounds:
40 Double Unders
15 GHD Sit-ups
Max Distance Handstand Walk in Time Remaining

Monday, 20 Jan 2020

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Third and final iteration here – final build.

Back Squat – 5-Rep Re-Tedst
Build to Heavy 5

After a build through warming percentages, and a handful of heavier reps to prime the body and mind, let’s find a new baseline today on our 5-Rep. Compare to the test at the start of the cycle (November 25).

Overhead Squat Complex
3 Sets, resting as needed between:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Conditioning
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Kilos: 43/29

Tuesday, 14 Jan 2020

Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Conditioning
“Part Time”
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

Kilos: 30/22.5

Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

Monday, 13 Jan 2020

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #2 of #3. Let’s aim to build upon last week, with a third and final increase next week.

Back Squat Waves (Week 2/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. This is our second wave progression of the cycle, with a re-test of the 5-Rep next week. Complete the 4-3-2 reps *not* for time, but move with a purpose.

Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

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

Kilos: 61/43

Wed, 8 Jan 2020

Silverback Primer
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)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
4th and final iteration of this cycle’s progression. Re-testing our cycle opener 10RM soon.

Strict Gymnastics
12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

Directly Into…

6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

Conditioning
“Airplane Mode”
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (20/14)

Kilos: 9/6

Tuesday, 7 Jan 2020

Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean

* Two pauses on the repetition.
– 2 Second Pause at Knee
– Second Pause in Catch
Technique loads. Light to moderate, focused on movement.

Conditioning
“Zoolander”
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees

Kilos: 70/48

Monday, 6 Jan 2020

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

Back Squat Waves (Week 1/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. This is our second wave progression of the cycle, and it is two weeks in length, with the aim to build upon these percentages next week. On the third week, we’ll be re-testing our opening 5-Rep Back Squat. Complete the 4-3-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging.

Conditioning
“Grim Reaper”
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

Kilos: 43/29

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

Monday, 13 Dec 201o

Silverback Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

Back Squat Waves (Week 4/4)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.

Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag
Rest 2 Minutes Between Sets.

Conditioning
“Dopamine”
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Erg Bike

Wednesday, 18 Dec 2019

Silverback Primer
3 Sets For Quality:
:20s Second Barbell Overhead Hold
:20s Second Dead Hang
:20s Second Hip Extension Hold

Conditioning
“Happy Hour”
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

Kilos: 61/43

Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets.

Body Armor (B)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets.

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