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Components

Tempo Front Squat

"Tempo Deadlift"

"Steam Roller"

Settings

Workout

FRIDAY 11.29.19

WU:

Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats

*5 Reps Each Side

STIMULUS
Second iteration of 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.

1: Tempo Front Squat (On the Minute x 9)

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

1: "Tempo Deadlift" (7X1)

7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Sets 1-4: 45-50-55-60%
Sets 5-7: Build to a Moderately Heavy Single

MC: "Steam Roller" (Time)

For Time:
25/20 Cal AB, 15 Chest to Bar Pull-ups, 2 Deadlifts
25/20 Cal AB, 15 Chest to Bar Pull-ups, 4 Deadlifts
25/20 Cal AB, 15 Chest to Bar Pull-ups, 6 Deadlifts
25/20 Cal AB, 15 Chest to Bar Pull-ups, 8 Deadlifts
25/20 Cal AB, 15 Chest to Bar Pull-ups, 10 Deadlifts

RX + Barbell: 315/225
RX Barbell: 275/ 235

STIMULUS
Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell
The deadlifts increase in reps each round, for a total of 30 reps
This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh
The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout

Whiteboard:

Friday, November 29, 2019

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