Week of Nov 12, 2018

Week of Nov 12, 2018

Week 5 of 6 - Smolov Strength Set

Monday:

Strength: Back Squat  3@60%, 3@70%, 3@80%, 2×3@95%
Score last set
WOD: 15-12-9
Push Press (95/65)
Ring Dips
Rest 2min
9-12-15
Hang Power Cleans (95/65)
Burpees

Tuesday:

Strength: Deadlift 5x2 @80% + 5lbs from last week
WOD: AMRAP 18
5 Round Buy in
200m Row
10 OHS (95/65)
Remaining time max rounds “Cindy"
Fitness: Front Squats (65

Wednesday:

Strength:  Push Press 5x3 @80% + 2lbs (white weights)
WOD: 4 Rounds
30 KBS (24/20)
30 Lunges
300m Row
Fitness:
4 Rounds
20 KBS (16/12)
20 Lunges
200m Row

Thursday:

Strength: Front Squat  3@60%, 3@70%, 3@80%, 2×3@95%
WOD: AMRAP 12
20 Double Unders
1 Power Clean (155/115) - increase by 1 each round
Fitness:
40 Single Unders
1 Power Clean (95/75) - increase by 1 each round

Friday:

Strength: Bench
1 set of 5 @60%
1 set of 5 @70%
1 set of 5 @80%
WOD:
27-21-15-9
DB Thrusters (50/35)
4-3-2-1 Rope Climbs (15ft)
Fitness:
DB Thrusters (30/20)
8-6-4-2 Pull-ups

Saturday -  2 Person Team

100 Clean & Jerks (135/95)
100 Pullups
200 WBS (20/14)
100 Hand Release Push-ups
100 Snatches (135/96)

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