WOD:

1) Smolov Program – Week 10/Day 1 – Back Squat: 4 @ 60%, 4 @ 70%, 4 @ 80%, 3 @ 90%, 2×4 @ 90%

Warm-up as needed. Rest as needed. 

*Last week’s Squats were heavy, this week’s Squats are HEAVY. With any strength program much of the success sits upon completing the prescribed sets. So, if you are failing sets, consider putting in 90-95% of you actual 1RM Max as your working 1RM for the program.

2) Smolov Jr. – Week 2/Day 1 – Bench Press: 4×9 @ 70% + 5-10lbs

Warm-up as needed. Rest as needed.

3) 3 rounds AQAP:

20 Pull-ups

20 Wall Balls 20/14

20 Kettlebell Swings 70/53

Make sure you are doing competition standard swings, vertical bell at the top.

4) Sled Drag: 400m

Weight should be such that you can move consistently, and not have to stop.

5) 10 minutes EMOTM: Movement of Choice

Pick anything you’d like to work on, treat this as skill work, i.e. keep the volume low, don’t blow the movement out.

6) Run: 8 x 400m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

7) Hip Extension: 3 x 25

Rest 90 seconds between sets.

8) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

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

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