WOD:

1) Smolov Program – Week 7/Day 3 – Pause Front Squat: 7 x 2 @ 65% of 1RM

Warm-up as needed. Rest 90 seconds between sets. Pause for 3 seconds in the bottom of each squat.

http://www.youtube.com/watch?v=vBC53XmK3MY

2) Touch and Go Snatch: 3-3-3-3-3

Warm-up as needed. Rest as 2 minutes between sets. Pause overhead or at the hang, must be Touch and Go off the Floor. All reps full Squat. No using straps.

3) Touch and Go Clean: 3-3-3-3-3

Warm-up as needed. Rest as 2 minutes between sets. Pause at the rack or at the hang, must be Touch and Go off the Floor. All reps full Squat.

4) 10 minute Up Ladder:

3 Squat Snatch 135/95

3 Handstand Push-ups

6 Squat Snatch 135/95

6 Handstand Push-ups

and so on until 10 minutes is up

Rx’d for HSPU is 2 x 45lb Hi-Temp Bumper Plate deficit.

5) Airydne: 5 x 1 mile

Rest 3 minutes between intervals. Goal is fastest consistent pace.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Box Step-ups 24/20: 3 x 10/side

Rest 90 seconds between sets. No alternating legs, 10 one side, then 10 the other. Barbell on back. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed. 

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