Sat, Jul 6, 2019

Warm-up
4 rounds:
• 100 m Run
• 5 Air Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Strength
Smolov Jr. – week 2, day 4
Back Squat
• 10 sets: 3 reps at 85% + 10-20#

Accessory
8 min E2MOM:
• 1 Power Snatch + 2 OHS

8 min E2MOM:
• 3 Clusters

Increase weight each set to finish as heavy as possible.

Conditioning
2 rounds for max reps:
In 4 min:

• 20 cal Air Bike
• Max Bar-Facing Burpees

2 min Rest

In 4 min:
• 20 cal Air Bike
• Max Power Cleans 155/105#

2 min Rest

Fri, Jul 5, 2019

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 5 Inch Worms with Push-up
• 10 Air Squats

Strength
Smolov Jr. – week 2, day 3
Back Squat
• 8 sets: 4 reps at 80% + 10-20#

Bench Press
• 3 sets: 3 reps AHAP

Accessory
10 min Alternating EMOM:
• Even: 3 Ring Muscle-ups
• Odd: 10 calorie Row

Conditioning
”Karen”
For time:
• 150 Wall Balls 20/14#

Wed, Jul 3, 2019

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

3 rounds:
• 10 m Duck Walk
• 10 Jumping Jacks

Strength
Smolov Jr. – week 2, day 2

Back Squat
• 7 sets: 5 reps at 75% + 10-20#

Core
6 rounds:
• 20 sec Weighted Plank Hold 45/25#
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
2 rounds for time:
• 50 calorie Row
• 25 Handstand Push-ups

Tue, Jul 2, 2019

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Clean & Jerk
• 5 sets: 1 rep AHAP

Shoulder Press
• 3 sets: 3 reps AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Conditioning
10 min AMRAP:

• 40 Double Unders
• Flip a coin

HEADS: 10 Hang Power Snatch 95/65#
TAILS: 10 Thrusters 95/65#

Mon, Jul 1, 2019

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Kip Swings
• 10 Air Squats

Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Smolov Jr. – week 2, day 1
Back Squat
• 6 sets: 6 reps at 70% + 10-20#

Add 10 to 20 pounds on to the 70% of your 1RM that you lifted last week.

Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#

Conditioning
3 rounds for time:

• 400 m Run
• 20 Pull-ups
• 10 Deadlifts 225/155#

Sat, Jun 29, 2019

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Front Rack Reverse Lunges
• 3 sets: 5 reps
Start light, finish heavy.

Smolov Jr. – week 1, day 4
Back Squat
• 10 sets: 3 reps at 85%

Conditioning
5 rounds for max reps:

• 45 sec Row (calories)
• 15 sec Rest
• 45 sec GHD Sit-ups
• 15 sec Rest
• 45 sec Kettlebell Swings 53/35#
• 15 sec Rest
• 45 sec Overhead Squats 75/55#
• 15 sec Rest

Fri, Jun 28, 2019

Warm-up
• Tabata Air Bike

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Push-ups
• 5 Strict Pull-ups

Strength
Smolov Jr. – week 1, day 3
Back Squat
• 8 sets: 4 reps at 80%

Bench Press
• 3 sets: 5 reps AHAP

Accessory
20-15-10 reps:
• Incline Bench Press AHAP
Ring Rows

Conditioning
10 min alternating EMOM:

­Even min:
• 6 Snatch 115/75#
• Max Burpees
Odd min:
• 6 Clean & Jerk 115/75#
• Max Burpees

Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees.

Wed, Jun 26, 2019

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Smolov Jr. – week 1, day 2
Back Squat
• 7 sets: 5 reps at 75%

Core
5 rounds:
• 10 Hollow Rocks
• 10 Arch Rocks

Conditioning
For time:

• 50 Double Unders
• 5 Thrusters 135/85#
• 50 Double Unders
• 10 Thrusters 115/75#
• 50 Double Unders
• 15 Thrusters 95/65#
• 50 Double Unders
• 20 Thrusters 75/55#
• 50 Double Unders
• 25 Thrusters 45/35#

Tue, Jun 25, 2019

Warm-up
• 300 m Row

2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press
• 3 sets: 5 reps AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Accessory
3 sets:
• 3 Romanian Deadlifts
• 3 Clean Grip Shrugs AHAP

Conditioning
5 rounds for time:

• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#

Mon, Jun 24, 2019

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

Strength
Snatch
• 5 sets: 1 rep AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Smolov Jr. – week 1, day 1

Back Squat
• 6 sets: 6 reps at 70%

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
8 min AMRAP:

• 8 Dumbell Power Snatch 50/35# (right arm)
• 8 Pull-ups
• 8 Dumbell Power Snatch 50/35# (left arm)
• 8 Push-ups