Good job on yesterday's hero workout everyone! "Roy" was definitely a tough one, and we all saw a lot of rough looking hands. You guys pushed through and never quit though. That's what's important! Keep going at this pace, and you'll all get to regionals. Here's today's workout!
GYM PROGRAM
Warm-up
Row 500m
30 Dislocates
20 Push-ups
30 Air Squats
Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Butterfly Stretch - 1min/side
Skill/Strength
Overhead Squat 3-3-3-3-3, 2:00 int
WOD
4 Rounds for reps
1:00 KB Swings (72/53)
1:00 Burpees
1:00 Thrusters (95/65)
1:00 Slam Balls (30/20)
1:00 Rest
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Good Mornings (95/65)
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Roll Front/Back of Shoulders w/LAX Ball - 1min/section
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 10min
5 KB Swings (72/53)
5 Push-ups
WOD
Row 5k
Squat Cycle
Off
That's all for today, folks. Happy lifting!
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