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 (in class)
2 Rounds: (22min cap)
50 Wallballs (20/14)(10ft)
40/30 Calorie Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)
*wallball sets should be doable in 10’s or more. Stagger start if bikes are taken. Mod kipping leg raise for TTB. DB snatches should be a weight that at least sets of 6 TnG is doable.