Sorry for the delay, everyone! Been a busy weekend. You guys have all worked really hard over the last month and a half with your strength work, so this week will be a retest week. I know it's falling on Christmas week, so you'll still have time to retest if you can't make all the days. We'll get you in some time. Here is today's workout!
GYM PROGRAM
Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Russian KB Swings
Goblet Squats
Mountain Climbers
Mobility
Roll Hamstrings - 1min/leg
Roll Quads - 1min/leg
Roll Back - 1min
Strength/Skill
Retest Back Squat - 5x1, 2:00 int
WOD
7 Rounds for time
6 Burpees
4 Power Cleans (135/95)
2 HSPU
25 DU
16:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Mountain Climbers
Mobility
Roll Hamstrings - 1min/leg
Roll Quads - 1min/leg
Roll Back - 1min
Strength/Skill
Off
WOD
7 Rounds for time
6 Burpees
4 Power Cleans (135/95)
2 HSPU
25 DU
16:00 cap
Squat Cycle
4x9 - 70% + 30lbs
Smolov people, this means you are adding 10lbs onto whatever weight you did last week. So, it's 30lbs total. Merry Christmas everyone and Happy New Year! Happy lifting!
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