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

• 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

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

WOD

“Air Fryer”

3 Rounds:

20 Alternating Pistols

10 Power Cleans (155/105)

20 Box Jump Overs (24″/20″)

10 Push Jerks (155/105)