WOD:

1) Smolov Program – Week 8/Day 2 – Touch and Go Power Clean: 8 x 3 @ 60% of 1RM + 10lbs

Emphasis/Goal should be on speed/technique. Also if you don’t/cant normally, you should be focusing on holding your hook grip through all 3 reps.

2) Push Jerk: 5-5-5-5-5

Build to a heavy set of 5. All working sets should be within 80% of the heaviest for the day. Warm-up as needed. Rest 2 minutes between sets.

3) AQAP:

15 Deadlifts 315/205

9 Muscle-ups

100 Double-unders

12 Deadlifts 315/205

6 Muscle-ups

75 Double-unders

9 Deadlifts 315/205

3 Muscle-ups

50 Double-unders

If you have the strength skill to perform all these movements efficiently the goal should be to perform the Double-unders unbroken.

4) 12 minutes EMOTM: Odd, Chest-to-bar Pull-ups Up to 10 reps, Even, Pistol Squat up to 5/leg

If you struggle with the Chest-to-bar Pull-up and can’t do more than 1 or 2 in a row, go higher reps with a normal pull-up. If you have Pistols down cold, go to a different variation, i.e. weighted, overhead, no setting the foot down and working all the same side before switching sides, etc.

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

Rest 2-3 minutes between sets. Heavy as possible.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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