Hey! What do ya know...it's on time! I know, you're all impressed. I received too many hints today that the blog probably shouldn't be late anymore. No worries, I promise to keep things on time for my people from now on. Here ya go!
GYM PROGRAM
Warm-up
Row 500m
100 Single-unders
30 Dislocates
20 Push Press (Barbell)
30 Slam Ball (20/10)
Mobility
Roll Front Shoulder with LAX Ball - 1min/side
Roll Back Shoulder with LAX Ball - 1min/side
Skill/Strength
Strict Press 7x3 @ 85%, 2:00 int
WOD
Tabata KB Swings (53/35)
Rest 1:00
Tabata HSPU
Rest 1:00
Tabata Slam Balls (30/20)
Rest 1:00
Tabata DU
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Good Mornings
10 Lunges w/Twist
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Shoulder Mash - 1min/side
WOD
Tabata KB Swings (53/35)
Rest 1:00
Tabata HSPU
Rest 1:00
Tabata Slam Balls (30/20)
Rest 1:00
Tabata DU
Squat Cycle
5x7 - 75%
See, I can get things done on time. Enjoy, and happy lifting!
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