All posts by bigshepp

Tuesday, 17 Dec 2019

Strict Gymnastics
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
… Rest 3 Minutes, into:
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups

Hang Power Snatch Technique
5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatches

Hang Power Snatch
On the 1:30 x 5 Sets:
3 Hang Power Snatches

Conditioning
“Castaway”
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

Kilos: 52/38

Monday, 16 Dec 2019

Silverback Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows
First week on this primer. We repeat primers on the second week, where we can build upon the baseline today.

Back Squat Waves (Week 3/4)
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

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. After each set, rest 3:00. Week after week, we will be increasing percentages throughout.

Body Armor
3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)

Conditioning
“Wonderwall”
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

Kilos:
Ball: 9/6
Bar: 102.5/70

Friday, 13 Dec 2019

Silverback Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week.

Conditioning
“Stair Master”
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24″/20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Kilos:
Dumbbell: 22.5/15
Ball: 9/6

Midline
Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support

Wednesday, 12 Dec 2019

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200′ Single Arm Overhead Carry (Change Every 50′)
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets. Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

Conditioning
“Geico”
AMRAP 15:
60 Double Unders
30/21 Calorie Erg Bike
10 Thrusters (155/105)
Kilos: 70/48

Body Armor
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets.

For a video overview on the reasoning behind Body Armor, click HERE.

Tuesday, 10 Dec 2019

Strict Gymnastics
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit

5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar

10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice

Conditioning
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
… Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
… Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Monday, 9 Dec 2019

Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

For a video overview on the reasoning behind Silverback Primers, click HERE.

Back Squat Waves (Week #2)
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

Tempo Overhead Squat
5 Sets of 1
Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand
Build to a moderate.

Conditioning
“Power Move”
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24″/20″)

Kilos: 43/29

Friday, 6 Dec 2019

Silverback Primer
3 Sets, For Quality:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Week #1 of 2 in this set. let’s build upon this next week.

Pausing Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

For a video overview on the reasoning behind Friday’s Positional Squats, click HERE.

Conditioning
“Outside the Box”
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box – 24″/20″

Wednesday, 4 Dec 2019

Strict Gymnastics
For a video overview on the flow of Strict Gymnastic sessions, click HERE.

0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows

Clean Technique
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.

Conditioning
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Kilos:
1st Bar: 43/29
2nd Bar: 52/38
3rd Bar: 61/43

Tuesday, 3 Dec 2019

Silverback Primer
3 Sets:
5 Inchworms
200′ Single Arm Overhead Carry (Change Every 50′)
First of two iterations, with the second being a week from today. We will typically be completing strict gymnastic work on Tuesday’s, but with the 10RM Push Press being a benchmark for today, we are pushing our work to tomorrow.

Push Press
Build to a 10RM
This will be used as a benchmark for the cycle.

Conditioning
“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
Kilos: 61/43

Body Armor
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets

Monday, 2 Dec 2019

Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Week #1 of 2 with this set. Let’s set the baseline today, and build upon these weights next week.

Back Squat Waves (Week #1)
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 we are basing this progression off last week’s 5-Rep Heavy.
Click HERE for a brief overview on how the Squat Waves will progress.

Body Armor
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
Rest 2 Minutes Between Sets.

Conditioning
“Flinstones”
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Erg Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)

Kilos:
Wallballs: 9/6
Dumbbell: 30/22.5