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