It's been a tough week, but I've loved every minute of it! Hopefully you guys have too. Tomorrow will be a recovery day with a lot of mobility and some other stuff to help us heal up for Friday. Most Thursdays will be like that as we get going. For all my other gym homies not doing Smolov, you guys rocked that WOD tonight. I know how miserable it was. You will all be stronger tomorrow for it! Oh, and you should comment on some of these posts. It makes me happy. It'd make me feel special. :) Here is tomorrow's festivities.
GYM PROGRAM
Warm-up
Row 500m
8:00 AMRAP
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows (95/65)
10 Squats
Mobility
Roll Front of Shoulder with LAX Ball - 1min/side
Partner PVC Pipe Stretch - 2min/partner (Partner 1 lays face down with pvc pipe in hands. Partner 2 pulls up and out in a dislocate style fashion.)
Skill/Strength
EMOM for 10min
10 Band Pull Aparts (Blue/Red)
5 Russian KB Swings
WOD
AMRAP in 12min
10 C2B Pull-ups
10 Goblet Squats (72/53)
10 Ring Dips
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Barbell Rows (95/65)
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Butterfly Stretch - 1min hold
Roll Front/Back of Shoulder with LAX Ball - 1min/section
Front Rack Band Stretch - 1min/side
Skill/Strength
None this week
WOD
Recovery 5k Row (Not for time. Keep pace around 2:00-2:10/500m)
Squat Cycle
Off
You guys have all done awesome this week. It feels awesome to hear back positive feedback about how everything is going. Eat, lift, sleep...get to it!
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