Silverback Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

STIMULUS

• Second iteration of three for this series, aiming to improve from last week

• When we say improve, this translates to improved mechanics

• If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement

Click Here For Demo Video

Strength

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

STIMULUS

• This is the 2nd week of a 3 week incremental build in percentages on front squats waves

• We’re building 3% across all lifts from last week

• Percentages are based off your 1RM Front Squat

• Each set will start on the top of the minute

• Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets

WOD

“Blue Steel”

3 Rounds:

7 Squat Snatches (95/65)

7 Toes to Bar

7 Box Jump Overs (24/20)

30/20 bike / row

Calorie Row

3 Rounds:

7 Squat Snatches (95/65)

7 Toes to Bar

7 Box Jump Overs (24/20)

30/20cal row / bike

3 Rounds:

7 Squat Snatches (95/65)

7 Toes to Bar

7 Box Jump Overs (24/20)

(75/55) GYM CLASS