Category: Competition

*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…

* Squat Program Here* **Construction Update Here** ***Don’t Forget Our 3 Year Anniversary Party This Saturday Starting at 4 PM…Potluck Sign-up for Party Here*** WOD: 1) 20 minute EMOTM: Odd Minute, Gymnastics Weakness, Even Minute, Olympic Skill You should pick your absolute worst gymnastics movement to work on, even if you did it YESTERDAY. Olympic Skill should be something light, around 5 reps, goal is to work positioning, speed, footwork, etc. 2) 20 minute AMRAP: 20 Deadlifts 185/123 20 Wall Balls 20/14 20 Pull-ups 3) Smolov – Week 1/Day 5 – Front Rack Bulgarian Split Squat: 3 x 8/side Rest 2 minutes between sets. Weight should be medium, not maximal, push the range of motion. 4) Hip Extension: 3 x 20-30 reps Rest 90 seconds between sets. 5) Front Rack Hold: 5 x 30:30 Heavy as possible. For results post detailed weights, reps, times, etc. for all…

* Squat Program Here* **Construction Update Here** ***Don’t Forget Our 3 Year Anniversary Party This Saturday Starting at 4 PM…Potluck Sign-up for Party Here*** WOD: 1) Power Snatch + Snatch + Overhead Squat: 1-1-1-1-1 Warm-up appropriately. Hit 5 working sets of this complex, a working set should be within 80% of the day’s heaviest. 2) Power Clean + Clean + Front Squat + Jerk: 1-1-1-1-1 Warm-up appropriately. Hit 5 working sets of this complex, working set should be within 80% of the day’s heaviest. 3) Smolov – Week 1/Day 4 – Barbell Lunges: 3 x 8/side These should be medium weight, non maximal, think working sets, i.e. 70-80% of the heaviest you could do. Rest 2 minutes between sets. 4) 3 rounds AQAP: 400m Run 7 Snatches 155/105 7 Muscle-ups 5) GHD Sit-ups: 3 x 15-30 reps Pick a rep count you can get through without having to stop a bunch. Rest…

WOD: 1) Active Recovery: 20-30 minutes Aerobic Work + 20-30 minutes Mobility There has been a lot of squatting so far this week, try and get moving and get some blood flowing through your body, work on all of your tight ache areas. Post any thoughts, work, etc. http://www.youtube.com/watch?v=r3FcZNvzaOs  

* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) Smolov – Week 1/Day 3 – Back Squat: 4×5 @ 70%, 3 @ 75%, 2×2 @ 80%, 1 @ 90% Warm-up as needed. Rest approximately 2 minutes between your working sets. 2) Snatch: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat. 3) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat and Split Jerk. 4) 3 rounds for Max Reps: 40 seconds Overhead Squat 95/65 20 seconds Rest 40 seconds Dumbbell Shoulder-to-Overhead 50/35 20 seconds Rest 40 seconds Burpees 20 seconds Rest 5) Bar Muscle-up: 10 minutes…