Ok..so in review we are not going to be doing the FULL Smolov cycle… we are going to be doing a modified 6 week Smolov Jr cycle with the option for anyone who is interested to do the Full 13 week cycle. Also, we will be Squatting 2 days a week Monday – Friday and for those of you doing the full cycle you will have to switch out your Friday S/T and come in on Saturday to stay on track.
The squat is important for not only functionality (arguably the most functional movement we do as humans), but for “The sport of fitness”/ CrossFit it is as important as kicking a ball in soccer. This movement and your proficiency at it will make you better at so many things in the gym, including but not limited to, the clean and jerk and snatch, wall balls, thrusters, front and overhead squats, running, box jumps, lunges, deadlifts, toes to bar, and even burpees. So it only makes sense to really spend some time focusing on it as part of your overall health and performance as a human and an athlete.
MONDAY August 17th
Warm Up
400m Run
30 Air Squats
20 Push Ups
Joint Prep
3 Rounds
10 Arc Pause Slides
10 Wall Facing Squats
10 Back Ext.
S/T
Week 1 Day 1
Back Squats
3×8 @65% , 5@70%, 2×2@75% , 1@80%
WOD
12 Min AMRAP
3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
60 Double Unders
L1-cindy- 5 Ring Rows, 10 wall or knee push ups, 15 squats, single unders
L2- 5 Jumping Pull Ups, 10 Push Ups, 15 Squats, 180 single unders
Rx- above
Comp- add weight vest
Tuesday August 18th
Warm Up
200m Run
200m Farmer Carry
Joint Prep
10 Single Arm Turkish Get Ups
5 each arm
S/T
7×5 Hang Power Cleans (work on keeping the bar close) working up to a heavy 5 rep.
WOD
50 Wall Balls (20,14)
50 Sit Ups
50 KB Swings (53,35)
50 KB Push Presses (25 each arm) (53,35)
L1- WB 10,6/KB 18,10
L2- WB 14,10 / KB 35,26
Rx- Above
Comp- 30,20, 70,53
Wednesday August 19th
Warm up
50 Single Rope Jumps
10 Push Ups
75 Single Rope Jumps
15 Sit Ups
100 Single Rope Jumps
20 Squats
Joint Prep
3 Rounds
15 Back Ext
10 Squats
10 Ring Rows
S/T
Week 1 Day 2
3×8 @65% , 5@70%, 2×2@75% , 1@80% (not a typo… its actually the same)
WOD
5 Rounds
200m Run
10 Thrusters (45,35)
6 Pull Ups
L1- PVC, Ring Rows
L2- Jumping or Banded Pull Ups
Rx- above
Comp- (95,65)unbroken on thrusters and pull ups
Thursday August 20th
Warm Up
Burpee Roxanne
Joint Prep
3 Rounds
ME Back Ext Hold
10 Light Strict Presses
10 Light Bent Rows
S/T
Snatch Balance Technique (dial this in..we are going to be using it a lot coming up)
get used to bringing the bar down to you back and getting fast under the bar
5×5 manageable weights …perfect form.
WOD
5 Rounds (score is slowest time in all 5 rounds)
Every 3 min/ rest remaining of the time
10 Deadlifts (225/155)
40 Double Unders
15 Burpees
L1- 45,35, single unders
L2- 135,95 120 Single Unders
Rx- Above
Comp- 275,205
FRIDAY August 21st
Warm Up
21-15-9
Squats
Ring Rows
Joint Prep
2 Rounds
10 Bent Over Wall Angles
10 Reverse Lunges
10 Banded Walks (5 ea direction)
S/T
(optional Smolov – 4×5@ 70%, 3@ 75% , 2×2@80%, 1@ 90%)
or
Overhead Squats
7×5 working up to a heavy 5 rep
WOD
10 Min AMRAP
6 Squat Cleans (135,95)
8 Burpee Pull Ups
L1- 45,35,PVC/ Burpees
L2- 95,65
Rx- above
Comp- 185,135
SATURDAY August 22nd
Warm Up
400m Run
rest 1 min
400m Run
Joint Prep
Group Circle
WOD
100 Med Ball Cleans (20,14)
and
EMOM
5 Wall Balls
(start with wall balls)
L1- 10,6
L2- 14,10
Rx Above
Comp- 30,20