12/27/13 - 12/28/13: Day 26 & 27

Here is both Friday and Saturday's workouts. I'll be busy this weekend, so I at least wanted to get them posted so you guys knew what was going on. Here ya go!

12/27/13
GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
American KB Swings
Goblet Squats

Push-ups

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side

Skill/Strength
Retest Front Squat - 5x1, 2:00 int

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Good Mornings

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Back - 1min
Front Rack Band Stretch - 1min/side

Skill/Strength
EMOM for 10min
3 Power Cleans @ 80%
6 Burpees

WOD
21-15-9
Shoulder to Overhead (155/105)
Pull-ups

Squat Cycle
7x5 - 80% + 30lbs


12/28/13
GYM PROGRAM

Warm-up
20 Dislocates
20 OHS (PVC Pipe)
20 Push-ups

"Bring Sally Up" - Burpee Edition

Mobility
Partner PNF Hamstring Stretch - 1min/leg/partner

Skill/Strength
Every :30 for 6min
Front Plank
Side Plank
Opposite Side Plank

WOD
Partner Fight Gone Bad
3 Rounds for Reps
1:00 Wall Ball (20/14)
1:00 SDHP (75/45)
1:00 Box Jump (20/14)
1:00 Push Press (75/45)
1:00 Row (Calories)

Teams of 2. Stay at each exercise for 2 minutes, but partners switch at 1 minute mark. Rest period taken out due to both partners having 1 minute rest between each round.


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Barbell Rows (95/65)

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side

Skill/Strength
EMOM for 10min
6 Barbell Rows (155/105)
3 HSPU

Squat Cycle
10x3 - 85% + 30lbs

There ya go! Two days of awesomeness. Good luck, everyone, and have a great weekend! Happy lifting!