*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 time

Bar height should be even with where your feet are placed. Use a 30″ Box. No pause, and pull to the bar, per the video.

5) Farmers Carry: 400m

Keep track of number of drops and total time. Heavy as possible (within reason, this shouldn’t take more than 8-10 minutes, at the long end).

6) Glute Ham Raise: 5 x 5

Weight if able. If unable to do with your own bodyweight have a partner help you or use a band. Rest 90 seconds between sets.

7) Reverse Hyper: 4 x 12

Heavy as possible. Rest 90 seconds.

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

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