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