Silverback Primer

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

Strength

Box Front Squats

On the Minute x 10:

2 Box Front Squats

Sets 1-2: 50% of 1RM Front Squat

Sets 3-4: 55% of 1RM Front Squat

Sets 5-7: 60% of 1RM Front Squat

Sets 8-10: 65% of 1RM Front Squat

WOD

Speedo

Every 3 Minutes x 5 Rounds:

21/15 Calorie Row

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight

STRATEGY

• The two movements before the barbell are simply designed to create a high level of fatigue in the legs and lungs

• That being said, let’s not hold back too much on the row and the plate hops

• Move quickly and try to get tired, as the point here is to train heavy weights under fatigue

• The 3-minute windows will help with creating some of that urgency

• Once you get to the thrusters, unbroken is the only way to go

• Pause in the front rack as needed for composure and balance

• Change out weights for the next round following the last thruster