Silverback Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

STIMULUS

• First of three 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

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

STIMULUS

• All percentages are based off your 5-Rep Heavy Back Squat

• We’ll repeat this 4-3-2 scheme next week at higher percentages

• We’ll re-test our 5-Rep Back Squat in the week that follows

WOD

“Grim Reaper”

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups

Kilos: 43/29

STIMULUS

• In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

• Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

• The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

• Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh

• You could also keep the weights and variations the same and adjust volume:

   * First AMRAP Example: 15-12-9

   * Second AMRAP Example: 12-9-6

• If you finish the set of 9’s within these windows, you’ll move back to the large opening set

• Your score for each couplet is total number of reps completed