Author: Jade

WOD: 1) Smolov – Week 2/Day 2 – Back Squat: 3 @ 85% Warm-up as needed. You only have one working set today, so focus on making it a good one. 2) Bench Press: 5-3-2-1-5-10-20 Warm-up appropriately. Rest 2-3 minutes between work sets. If you’re feeling good, go for a 1RM. Your last set should be a max effort regardless of the reps/weights, 18 or 28 reps, it doesn’t matter, go until you can no longer press the bar. 3) 5 rounds AQAP: 9 Deadlifts 275/185 11 Burpee Lateral Bar Hops 1 Rope Climb 20ft 4) Tabatta Pull-ups: 8 x 20:10 Max effort from the get go. Keep track of total reps each round. 5) Sled Drags: 6 x 50m Rest 90 seconds between sets. Weight should be relatively heavy, focus on walking heel-to-toe. 6) Run: 12 x 100m Rest 60 seconds between…

*Please re-download the Smolov Program, there were some slight errors in the one posted last week. Download HERE* WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-up, Even, Wall Ball Bar Muscle-up should be 1-5 reps, and Wall Ball should be up to 10 reps, and up to a Ball weight of 30/20. If you can’t drill 10 reps with the standard 20/14 focus on that. 2) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat unless injury or mobility limit you. 3) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat and Split Jerk unless injury or…

*Please re-download the Smolov Program, there were some slight errors in the one posted last week. Download HERE* WOD: 1) Smolov Program – Week 2/Day 1 – Back Squat: 2×2 @ 85% Warm-up as needed, you will hit this weight for only 1 working set as your squat sessions for the rest of this week, so think about a weight progression you like to get to this. Rest 2 minutes between sets. 2) 3 rounds AQAP: 30 Shoulder-to-Overhead 115/75 30 Toes-to-bar Emphasis should be on efficiency with the STOH, it’s light, but high rep, quick Push Jerks, focus on a small and fast re-dip under the bar. Have a plan for your T2B. 3) 5 rounds for Max Reps: 30 seconds Burpees 30 seconds Rest Absolute maximum effort on each round, no holding back. High score would be in the range of 15-16 Burpees. 4) Bar Rows: 50 for…