Hey, guys! Sorry, I didn't get a chance to post yesterday. My gym had a competition, and we did awesome! Really proud of everyone that competed. Sundays will always be rest days from here on out, so unless you want to do something on your own, there won't be anything programmed in. With that being said, here is today's activities!
GYM PROGRAM
Warm-up
Row 500m
4 Rounds :20/:10
Straddle Plate Jumps
Dislocates
OHS (PVC)
Good Mornings (Barbell)
Mobility
Couch Stretch - 1min/leg
Roll Hamstrings - 1min/leg
Skill/Strength
Back Squat 8x3 @ 85%, 2:00 int
WOD
21-15-9
Box Jump (24/20)
Wall Ball (20/14)
Power Snatch (95/65)
12:00 cap
SMOLOV PROGRAM
Warm-up
Row 1000m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Lunges w/Twist
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Roll Back - 1min
Skill/Strength
Weighted Pull-ups 5-5-5-5-5
WOD
21-15-9
Pull-ups
Burpees
Power Snatch (95/65)
Squat Cycle
4x9 - 70%
This week starts the actual week of squatting. Last week was just preparation for the journey that really begins today. Good luck, guys!
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