12/3/13: Day 2

Well...getting back into Smolov was harder than I remember. I also squatted a lot less last time. Everyone should be able to adapt pretty quick though. If everyone could post their times for the row, and every other WOD "test" we do this week on the assigned day, that would be awesome. Just want to make sure everyone is keeping track of some tests we will do this week for aerobic/muscular capacity. Commenting on the days makes it an easy reference point to come back to. Anyway, here are today's workouts!

GYM PROGRAM

Warm-up
Row 500m
6:00 AMRAP
10 DU
8 Rollover to V-Sit
6 Push-ups
4 Russian KB Swings

Mobility
Front Pull Band Stretch - 1min/side
Roll Hams - 1min/side

Skill/Strength
Strict Press 6x4 @ 80%, 2:00 int

WOD
5 Rounds for time
10 HSPU
20 KB Swings (53/35)
30 DU
16:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows (95/65)

Mobility
Roll Quads - 1min/side
Roll Hams - 1min/side
Couch Stretch - 1min/side

Skill/Strength
None this week

WOD
EMOM for 10min
4 Power Cleans (135/95)
8 Front Rack Lunges (135/95)
Rest 30 seconds
Cash-out: 4min Row for distance

This week will be a little bit different programming wise. We normally won't have lunges throughout the week, but this week is all about preparing for what's to come. Testing days for certain muscular endurance/aerobic aspects will be on the days with squats. Just stay tuned, and you'll see what I mean. :) Also, I can't stress enough the importance of following the warm-ups and mobility very closely. Rolling out will dramatically increase recovery time which means better returns from your squats. Stick with it!