12/20/13: Day 19

Good work as always, everyone. One more day to finish out the week strong. Two squat days in a row for everyone on Smolov though. Fun fun! Here is tomorrow's stuff. Enjoy!

GYM PROGRAM

Warm-up

Row 500m

4 Rounds :20/:10

Dislocates

OHS

Push-ups

Mountain Climbers

Mobility

Roll Hamstrings - 1min/leg

Roll Front of Shoulder w/LAX Ball - 1min/side

Skill/Strength

8 Rounds

:20 Hollow Body Rocks

:10 Rest

:20 Superman Holds

:10 Rest

WOD

21-15-9 Reps for time

Back Squat (225/155)

HSPU

10:00 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

Couch Stretch - 1min/leg

Roll Front of Shoulder w/LAX Ball - 1min/side

Skill/Strength

8 Rounds

:20 Hollow Body Rocks

:10 Rest

:20 Superman Holds

:10 Rest

WOD

21-15-9 Reps for time

Barbell Row (135/95)

HSPU

10:00 cap

Squat Cycle

7x5 - 80% + 20lbs

That's all for today folks. See you all soon and happy lifting!