Category Archives: Uncategorized

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

Wednesday, 27 Nov 2019

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week.

Bench Press
Build to Heavy Set of 5

Power Snatch Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

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

Body Armor
3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets

Tuesday, 26 Nov 2019

Strict Gymnastics
0:00 – 5:00
Handstand Floater Practice

5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups

10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions

15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows

Power Clean Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

Kilos: 70/48