Day 56

Alright, kids. Here's the word for the day. Got a tough WOD lined up, and hopefully you can find a partner to do it with. That's how it was designed, but if you can't, then just chop the reps in half. Except for the buy-in and cash-out. Here we go!

Warm-up:
2 Rounds
10 Rollover to V-sit
8 Dislocates
10 Barbell Rollouts
8 Lunges w/Twist

Mobility:
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Calves - 1min/leg
Lax Ball to Front/Back of Shoulder - 1min/section

Squat Cycle:
60% - 3x
70% - 3x
80% - 4x
90% - 4x
85% - 2x5

Shoulder Press Cycle:
75% + 15lbs - 7x5

WOD:
For time
Buy-in: Row 500m
100 GHD Sit-ups
80 Snatches @ 95#
60 Box Jumps, 30"
40 Hand Release Push-ups
20 Pistols
Cash-out: 100 DU

If you can't find a partner, do half the reps except for the buy-in and cash-out. Have fun!

Day 55

Who's up for some bear complexes today?! I know I'm not! I'm gonna do them anyway though. And so are you! Here are today's activites.

Warm-up:
3 Rounds
5 Dislocates
5 Barbell Rollouts
5 Ring Rows
5 Good Mornings (95/65)

Mobility:
Lax Ball to Front/Back of Shoulders - 1min/section
Front Rack Band Stretch - 1min/side
Roll Quads - 1min/leg
Roll Hams - 1min/leg

Skill:
10min - Squat Clean

WOD:
EMOM for 10min
Bear Complex @ 155/105

Today should be tough but fun. Enjoy!

Day 54

So, yesterday was technically the day to begin the intense mesocycle of the squats, but I found it's pretty inconvenient schedule-wise to have squats on a Sunday. I'm simply gonna move the squats back a day for convenience sake...just don't tell Smolov. If you were like me, you did the squats yesterday, so don't worry about what's posted today. We'll all be on the same page by the end of the week. Last week for shoulder presses too. Get some!

Warm-up:
2 Rounds
10 Mountain Climbers (Push-up position, bring feet up by hands to open up hips, hold for a couple seconds and then repeat with other foot. 5 each leg.)
8 Dislocates
6 Barbell Rollouts
4 Squats

Mobility:
Roll Quads - 1min/leg
Roll Glutes/Hams - 1min/leg
Roll Lats - 1min/side
Lax Ball to Front/Back of Shoulder - 1min/section

Squat Cycle:
65% - 3x
75% - 4x
85% - 3x4
85% - 5x

Shoulder Press Cycle:
75% + 15lbs - 6x6

WOD:
21-15-9 Reps for Time
T2B
Ring Dips

WOD is very optional for today, especially if you're doing squats. Enjoy!

Day 52

Gonna keep it short and sweet today. I actually had some time to post!

Warm-up:
5min - Your choice

Mobility:
10min - Your choice

Shoulder Press Cycle:
85% + 10lbs - 10x3

That's all for today. Program something up for a WOD if you feel up to it. Have fun today, and don't work too hard. We start our intense cycle tomorrow. Get loosened up and ready for that!

Day 51

Hurtin pretty bad today, but it feels good! The pain of progress is always positive. Got quite a bit of strength stuff today, so we'll take it easy on the WOD. Intense mesocycle of our Smolov cycle starts next week. Gotta be prepared and rested!

Warm-up:
2 Rounds
10 Squats
8 Dislocates
6 Barbell Rollouts
4 Spiderman Lunges

Mobility:
Roll Lats - 1min/side
Lax Ball to Front/Back of Shoulder - 1min/section
Roll Quads - 1min/leg
Roll Hams - 1min/leg

Squat Cycle:
Box Squats - 12x2 @ 75%

Shoulder Press Cycle:
80% + 10lbs - 8x4

WOD:
Run 1 mile
or
Row 1500m
or
Bike 2 miles

Nothing too crazy today. Have fun!

Day 50

Happy Thursday, everyone! I don't know why it's happy Thursday, but just go with it. Well, I'm pretty sore from those snatches yesterday, so we are gonna go a little easier on our shoulders today...kinda. Time to shake off the gym mold for a little bit and do some running outside!

Warm-up:
2 Rounds
5 Dislocates
8 Barbell Rollouts
5 Inchworm/Push-ups
8 Wall Balls (20/14)

Mobility:
Lax Ball to Back/Front of Shoulder - 1min/section
Shoulder Mash - 1min/side
Roll Calves - 1min/leg

WOD:
6 RFT
100m Sprint
Rest 1min

Then, after a 5min rest...

EMOM for 16min
Odds - 8 C2B Pull-ups
Evens - 8 GHD Sit-ups

Some good bodyweight stuff today. Enjoy!

Day 49

Hello, all. Today, we will be focusing on speed with some snatch work. We will also be working on getting comfortable in the bottom of the OHS/Snatch. Really focus on exploding those hips with the snatch. It translates very well to the squat and the explosive power it takes to move heavy weight. The squat cycle is incorporated into the workout with the snatches. Here we go!

Warm-up:
2 Rounds
8 Dislocates
10 Barbell Rollouts
8 Squats
10 Lunges w/Twist

Mobility:
Roll Hamstrings/Glutes - 1min/side
Roll Calves - 1min/side
Your Choice Shoulder Band - 2min

Shoulder Press Cycle:
75% + 10lbs - 7x5

Skill:
Snatch Balance w/3sec hold in the bottom - 5x2

WOD:
EMOM for 10min
3 Power Snatches @ 85% of 1RM

Key to today is speed and power! That's what it is every other day too though. Happy WODing!