12/26/13: Day 25

Hey, guys! I know she's a little late today, but being at my parent's for Christmas left me without any dependable Internet. So, here she is!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
OHS (PVC Pipe)
Ring Rows
Heavy Russian Swings

Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side

Skill/Strength
Retest 1RM Strict Press 5x1, 2:00 int

WOD
"Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips
10:00 cap

Cool-down
8 Rounds :20/:10
Hollow Body Rocks
Superman Holds
(You'll do 8 rounds of each movement, so 16 rounds total.)


SMOLOV PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Barbell Rows

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/leg
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Shoulder Mash - 1min/side

Skill/Strength
EMOM for 8min
5 KB Swings (72/53)
10 Push-ups

WOD
"Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips

Cool-down
8 Rounds :20/:10
Hollow Body Rocks
Superman Holds
(You'll do 8 rounds of each movement, so 16 rounds total.)

Tomorrow's and Saturday's workouts will both be posted tonight. Stay tuned!