WOD:

1) Smolov Program – Week 7/Day 2 – Touch and Go Power Clean: 8 x 3 @ 60%

Warm-up as needed. Rest 90 seconds between sets. This shouldn’t be overly heavy, focus is technique and speed.

2) Strict Press: 5-5-3-3-1-1

Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible.

3) 3 rounds AQAP:

400m Run

20 Kettlebell Swings 70/53

10 Muscle-ups

Sub for Muscle-ups is 20 Pull-ups of any kind.

4) Dumbbell Bench Press: 4 x 6-10 reps

Heavy as possible (with something like this I like to try and hit a 10RM my first set, and then use the same weight, and drop reps each set as needed.) Rest 2-3 minutes between sets.

5) Farmers Carry: 6 x 100ft

Heavy as possible. Rest 90 seconds between sets.

6) Dog Sled Push: 6 x 50m

Weight should be heavy, but not too heavy, efforts should take 15-20 seconds. Rest 2 minutes between intervals.

7) Glute Ham Raise: 5 x 5

Weight if able. Rest 90 seconds between sets.

8) Hip Thrusts: 4 x 8

Heavy as possible. Rest 90 seconds between sets.

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

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