11-22-19

Silverback Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

Bodyweight Cossack

16kg waiter squats

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

135 for 3 sets, 155 for 3, 175 for 3

Conditioning

4 rounds

30 single arm DB box step ups 50#

400m ski

30 alternating db snatch 50#

Time: 24:43

Step ups ub switch hands every 5 on top of 📦

Ski ub

Snatch were ub, ub, 14-16, 15-15

Back Squat with Shadia:

6x85

6x135

3x165

2x185

1x205

1x225

1x245

11-21-19

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

40, 50, 60

Superset with lunge stance bottoms up single arm kb press 3x10 w 10kg

Pausing Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom

Barbell

Conditioning
"Double-Jointed"
15min amrap
15 Overhead Squats

15 Deadlifts

*After Each Barbell Movement: 30 Double Unders

R: 5+2 ohs ub

11-19-19

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) 22#
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

Good stuff. Great core stability work.

2 rounds tabata:

Single leg V up

Front plank

Russian twist

Leg lowers

Flutter kicks

WOD:

21 CAL AB/SKI/ROW
21 BURPEES
21 PULL UPS
15 CAL AB/ SKI/ROW
15 BURPEES
15 PULL UPS
9 CAL AB/SKI/ROW
9 BURPEES
9 PULL UPS

Time: 6:31 ub

11-17-19

For time:

90 wallball 20#

70 cal rogue bike

50 powerclean 135#

40 hspu

Time: 23:30

WB ub 90 reps = PR in 3:10

Bike in 5:47

Cleans in 7:30

Hspu in 7:10 as 8-6-4-4-3-3-2-2-2-2-2