Silverback Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold( squat )

:45 Seconds Plank Hold

Strength

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

STIMULUS

• This is week 2 of 2 for this iteration of Tempo Front Squats

• Our percentages are increasing by 3% across each lift

• The percentages used are based off your 1RM Front Squat

 

StairmasterQUALIFIER

30-20-10:

Row Calories

50′ Dumbbell Walking Lunge (One Arm Extended)

Directly Into…

5 Devil Presses (50’s/35’s)

10 Wallballs (20/14)

10 Devil Presses (50’s/35’s)

20 Wallballs (20/14)

15 Devil Presses (50’s/35’s)

30 Wallballs (20/14)

Stairmastergym class

30-20-10:

Row Calories

Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)