Ok, so before you look at the workout, I just want to let you know that I want you to think of me as your parent...in a non-creepy way. You may not always understand the things I do, but I do it out of love. And sometimes the things I do hurts me more than it hurts you. Except for today's workout, this one will definitely hurt you more. Enjoy! Also, you'll notice there is no more "SMOLOV PROGRAM" section. I just combined them all together because I was posting the same stuff for both programs anyway. Just wanted to save on some paper.
GYM PROGRAM
Warm-up
Tabata DU
1min Front Squat Test
3 Rounds :20/:10
Dislocates
Mountain Climbers
Push-ups
Mobility
Roll Back - 1min
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Skill/Strength
EMOM for 10min
3 Strict T2B
3 Heavy Russian Swings
WOD
AMRAP in 12min
15 Thrusters (95/65)
15 Pull-ups
OLY CLASS
EMOM for 8min
2 Clean Pulls to top of knee w/2sec pause
EMOM for 10min
1 Power Clean w/2sec pause at top of knee
EMOM for 8min
2 Snatch Pulls to top of knee w/2sec pause
EMOM for 10min
1 Power Snatch w/2sec pause at top of knee
SMOLOV SQUAT CYCLE
1x3 @ 65%
1x3 @ 75%
1x3 @ 85%
3x3 @ 90%
1x3 @ 95%
I know everyone is gonna hate this workout, but just remember...it could always be 135# Thrusters and C2B Pull-ups right? Do work!
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