June 6, 2017

Tuesday 6.6.17

HANG SQUAT CLEAN Building to a heavy single hang squat clean for the day. As a refresher, a hang squat clean is not a effort to […]
June 1, 2017

Friday 6.2.17

Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, […]
May 24, 2017

Wednesday 5.24.17

“Weightlifting Wednesday” Overhead Squat – Heavy Set of 3 All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy […]
May 5, 2017

5.5.17 “Enjoy the little things. For one day we’ll look back, and realize they were the big things.”

SQUAT Introducing a new repetition scheme for the next three weeks. All percentages below are based off Front Squat numbers. Rest as needed between sets – time […]
May 2, 2017

5.3.15 Wednesday “The obstacle is not in the way. The obstacle is the way.”

 Push Press – 4×6    (4 Sets of 6 Across) Across implies that we are holding the same loading for all four sets of six repetitions. […]
May 2, 2017

Tuesday 5.2.15 “You can’t connect the dots going forward. You can only connect them looking backward.”

STRICT GYMNASTICS Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement […]
May 1, 2017

Monday 5.1.15

1. SQUAT WAVES Week #4, and our first week with the 5/3/1 Repetition Waves. Wave #1 Set #1 – 5 Back Squats @ 70% of 1RM […]