Week of Oct 15

Week of Oct 15, 2018

Week 1 of 6 - New Squatting Set - This program is based on the “Smolov Squat Cycle” which is a 13 week program. We will squat 2x a week for 6 weeks with a power lift between, Deadlift in this case. Here is to better squats friends!!

Monday:

Strength: Back Squat 4x9 @70%
WOD:  3 Rounds - 3min rest between rounds
7 Cal AAB or Rower
8 Burpees
10 KBS (24/16) RX+(32/24)
8 Burpees
10 KBS
7 Cal AAB or Rower
*Goal is to keep rounds between 3-5min
Fitness:
@(20/12)

Tuesday:

Strength: Deadlift 5x2 @80%
WOD: .com 181005

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.
Women: 105 lb.

Fitness:
Men: 115 lb.
Women: 80 lb.

Wednesday:

Strength:  Push Press 5x3 @80%
WOD: 4 Rounds
10 TTB
20 Reverse Lunges
300 run
Fitness:
10 Hanging Knee Raises
20 Reverse Lunges
200m run

Thursday:

Strength: Front Squat 4x9 @70%
WOD: AMRAP 12
600m Row
15 Hang Power Snatch (95/65)
Fitness:
600m Row
10 Hang Power Snatch (65/45)

Friday:

Strength: Bench - Test 1 rep max
WOD:
20-15-10-5
Handstand Pushups
Box Jump Overs
4-3-2-1 Rope Climbs
Fitness:
20-15-10-5
Handstand Pushups or DB Strict Press
Step Up Overs
8-6-4-2 Pull-ups

Saturday - “Dork”

6 rounds for time of:
60 double-unders
30 kettlebell swings (24/16)
15 burpees
Fitness:
60 Single Unders
30 Kettlebell Swings (16/12)
10 Burpees
Cash out with a partner: 3k row

No Comments Yet.

Leave a comment