12/13/13: Day 12

Good work so far this week, everyone. Really crushin those squats and those WOD's! Week isn't over yet though. Finish out strong!

GYM PROGRAM

Warm-up
Row 500m
2 Rounds
10 Barbell Rollouts
5 Deadlifts (95/65)
10 Dislocates
5 Good Mornings (Band)

Mobility
Roll Back - 1min
Front Rack Band Stretch - 1min/side

Skill/Strength
Deadlift 5x3 @ 85%

WOD
For time
30 Deadlifts (135/95)
10 T2B
20 Deadlifts
20 T2B
10 Deadlifts
30 T2B
12:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Burpees

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side

WOD
For time
30 Push-ups
10 T2B
20 Push-ups
20 T2B
10 Push-ups
30 T2B
12:00 cap

Squat Cycle
7x5 - 80%

We squat again tomorrow so make sure you eat a ton and get plenty of sleep. Happy lifting!