Monday, 13 Jan 2020

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Monday, 13 Jan 2020

Category : Uncategorized

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