Tuesday Sept 8th
Warm Up
Down and Back
Toy Soliders
Butt Kickers
Lateral Banded Walks
Spider Man Stretch
Joint Prep
3 Rounds
10 Arc Pause Slides
10 Pressing Balances
10 Squat High Jumps
S/T
We will be doing Smolov Tues and Thursday this week since Monday was a holiday. If you are wanting to do the 4 days this week that is awesome…but you are going to have to cram it in in a short week…so plan your rest accordingly and make sure you eat enough food.
Also this part of the cycle starts to hit you right in the feels…and by that I mean you need to take a look at how last week “felt” and proceed accordingly. We will be doing the same rep scheme as last week…but you will add either 5lbs or 10lbs to your numbers depending on how last week “felt”.
Smolov Week 4 Day 1
4 Sets of 9 at 70% +5 or 10 lbs.
WOD
3 Clean and Jerks (135, 95)
10 Goblet Sit ups (53,35)
6 Clean and Jerks
10 Goblet Sit Ups
9 Clean and Jerks
10 Goblet Sit Ups
6 Clean and Jerks
10 Goblet Sit Ups
3 Clean and Jerks
10 Goblet Sit Ups
L1- 45,35 / 26,18
L2- 95,65 / 35,26
Rx- above
Comp- 155, 115 / 70,53
Wednesday Sept 9
Warm Up
3 Rounds
200m Run
10 Burpees
Joint Prep
Burgner Snatch Progression
S/T
15 Min to find your heavy single Snatch for the day
then
5 min to hit 3 reps at 95% of that single
WOD
10 min to get as far as you can
1,2,3,4,5,6,7,8,9,10,11,12…etc
Power Snatches 135, 95
Burpee Pull Ups
L1- 45,35, Burpees
L2- 75,45
Rx- Above
Comp 155,115/ Burpee Muscle Ups
Thursday Sept 10
Warm Up
20m Burpee Long Jumps
20m Samson Stretch
20m Inch Worm
Joint Prep
3 Rounds
10 Wall Facing Squats
10 PVC OH Squats
10 Ring Rows
S/T
Smolov Week 4 Day 2
5 Sets of 7 Reps @ 75%+ 5lbs or 10lbs
WOD
8min AMRAP
200m Run
15 Push Ups
rest 2 min
8min AMRAP
50 Double Unders
25 KB Swings (53,35)
L1- Modified push ups, Single unders, 26,18
L2- 150 Single Unders, (35,26)
Rx- Above
Comp- Unbroken Double Unders, 70, 53
Friday Sept 11
Warm Up
Med Ball Pizza Tag
Joint Prep
5 Double KB Getups
5 Strict Presses at the top
S/T
Jerks work up to a heavy single then do
3×3 at 80% of your heavy single
WOD
10Min AMRAP
25 Jumping Lunges
15 Push Jerks (135,95)
L1- 45,35
L2- 95,65
Rx- Above
Comp- 155,115
Saturday Sept 12
Warm Up
3 Songs of Death
Joint Prep
Group Circle Up
WOD- 30 min Cap
1 Mile Run
100 Thrusters (45,35)
EMOM 5 Burpees
L1- 800m run, 100 Squats
L2- Above
Rx- Above
Comp- 75,55