Hopefully, everyone rested up well this weekend, because this week will be just as hard as every other week! This week is a deload week, so everyone not on the squat cycle will be taking a break from our bigger lifts. I'm excited to see how everyone retests next week! We'll see if I really know what I am doing...just kidding...of course I know what I'm doing. :) Here is Monday's workout!
GYM PROGRAM
Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Overhead Squats
Burpees
Good Mornings (Barbell)
Mobility
Roll Lats - 1min/side
Roll Hamstrings - 1min/side
Skill/Strength
Weighted Pull-ups 5-5-5-5-5, 2:00 int
WOD
5 Rounds for time
25 Air Squats
15 Hand-release Push-ups
5 Power Snatch (135/95)
16:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side
Skill/Strength
Weighted Pull-ups 5-5-5-5-5, 2:00 int
WOD
5 Rounds for time
25 Sit-ups
15 Hand-release Push-ups
5 Power Snatch (135/95)
Squat Cycle
4x9 - 70% + 20lbs
Tough day today, but I know you guys can handle it. Get to it. Happy lifting!
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