Silverback Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

STIMULUS

• First of two iterations, next being a week from today.

• Let’s set the baseline today for this set with our best movement. We can increase the loading next week.

Click Here For Demo Video

STRENGTH

Tempo Front Squat (Week 1 of 2)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

• 5 Seconds Down

• 2 Second Pause

• Aggressively Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

STIMULUS

• Going on the clock for this front squat strength and positioning work

• We’ll work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)

• This is week 1 of 2 for this progression

• The goal is to stick to the tempo on each set, which is:

   * 5 Seconds Down

   * 2 Seconds Pause

   * Aggressively Stand

• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace

• These reps come from the rack, with a new set starting every minute for 9 minutes

WOD

“Singled Out”

3 Rounds:

1 Minute Wallballs (30/20)

1 Minute Alternating Dumbbell Snatches (70/50)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean & Jerks (70/50)

1 Minute Calorie Row

1 Minute Rest