*Open Competitor Training Session HERE

WOD:

1) Smolov Program – Week 4/Day 1 – Back Squat: 4 x 9 @ 70% + 10lbs

Warm-up as needed. Rest as needed.

http://www.youtube.com/watch?v=lt9otTWuaOQ

2) AQAP:

9 Muscle-ups

18 Dumbbell Thrusters 50/35

7 Muscle-ups

14 Dumbbell Thrusters 50/35

5 Muscle-ups

10 Dumbbell Thrusters 50/35

Sub for Muscle-up is 2x Push-ups or Dips

3) Butteryfly Pull-up: Practice 10 minutes

Work on either a normal or Chest-to-Bar Butterfly Pull-ups

4) Bent Over Double Dumbbell Kick Backs: 4 x 10

Rest 90 seconds between sets. Heavy as possible.

5) Airdyne: 5 x 60 seconds work/3 minutes rest

Absolute Maximum effort. Record total calories each interval

6) Front Rack Hold: 5 x 30:30

Heavy as possible.

7) 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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