All posts by bigshepp

Wednesday, 20 Nov 2019

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

Pausing Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom

Conditioning
“Double-Jointed”
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Kilos: 43/29

Tuesday, 19 Nov 2019

Strict Gymnastics (A)
Not For Time:
30 Wall Walks

Strict Gymnastics (B)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold

Conditioning
“Sea Horse”
3 Rounds:
1,600 Meter Bike Erg
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24″/20″)

Monday, 18 Nov 2019

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200′ Single Kettlebell Farmers Carry (change at 100′)

Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Conditioning
“Randy Savage”
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

Kilos: 61/43
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups
Rest 2 Minutes Between Sets

Wednesday, 13 nov 2019

Pausing Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Conditioning
“Step Aerobics”
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24″/20″ with 50/35 DB)
10 Squat Cleans (135/95)

Kilos:
Dumbell – 22.5/15
Barbell – 61/43

Tuesday, 12 Nov 2019

De-Load Week
This week, we will be reducing volume to 1-2 parts per day, along with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body.

Cycle details for our upcoming “Silverback” training will be posted towards the weekend. But for now, let’s spend no more than an 90 minutes in the gym. Full recovery, mind and body, is the goal.

Conditioning
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Kilos: 22.5.15

Tuesday, 5 Nov 2019

Overhead Squat
On the Minute x 10:
Minutes 1-5 – 1 Pausing OHS + 1 OHS
Minutes 6-10 – 1 OHS

Conditioning
“High Noon”
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

Erg Bike Recovery
Not for time:
5 Rounds:
30 Calorie Bike, Light
15 Calorie Bike, Hard

Wednesday, 31 Oct 2019

Gymnastic Conditioning
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
Take OHS barbell from the floor.

Kilos – 52/38

Conditioning
“Tri Sprint Intervals V2”
3 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds

Tuesday, 29 Oct 2019

Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

Conditioning
“Bruiser”
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

Kilos: 52/38

Recovery Bike
3 Rounds:
3:00 Recovery Bike*
Between sets, 20 GHD Sit-Ups.

*In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 – Light Pace
Minute 2 – Moderate Pace
Minute 3 – Moderate/Fast Pace

Monday, 28 Oct 2019

“Open 20.3” Re-Attempt
With a 9:00 Time Cap:

21 Deadlifts, 21 Handstand Pushups
15 Deadlifts, 15 Handstand Pushups
9 Deadlifts, 9 Handstand Pushups
Pounds – 225/155 Kilos – 102.5/70

Directly into…

21 Deadlifts, 50′ Handstand Walk
15 Deadlifts, 50′ Handstand Walk
9 Deadlifts, 50′ Handstand Walk
Pounds – 315/205 Kilos – 143/93