12/6/13: Day 5

Better late than never! It's pretty late, so we are gonna keep this short and sweet.

GYM PROGRAM

Warm-up
Row 500m
3 Rounds :20/:10
Jump Rope
Sit-ups
Hang Squat Cleans

Push Press

Mobility
Front Rack Band Stretch - 1min/side

Couch Stretch - 1min/side

Skill/Strength
Snatch Balances 8x2 @ 70% 1RM OHS, 2:00 int

WOD
For time
10 DU
10 Sit-ups
5 Squat C&J @ 85%
20 DU
20 Sit-ups
4 Squat C&J @ 85%
30 DU
30 Sit-ups
3 Squat C&J @ 85%
40 DU
40 Sit-ups
2 Squat C&J @ 85%
50 DU
50 Sit-ups
1 Squat C&J @ 85%

20:00 cap


SMOLOV PROGRAM

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

Mobility
Roll Quads - 1min/side
Roll Hams - 1min/side
Front Rack Band Stretch - 1min/side

Skill/Strength
None this week

WOD
Death by Power Cleans (135/95)

Squat Cycle
4x5 - 70%
1x3 - 75%
2x2 - 80%
1x1 - 85%

Time for bed. Happy lifting!