Smolov Base Week 2 (Week 4)

typical warm up + some windmills + pull ups

5 x 7 @ 215 Back Squat  — i definitely feel that the 5×7 is the hardest of the rep schemes.

2 rounds of

2 x 10 BB over hand row @ 135 super set with 3 pull ups

2 x 10 BB under hand row @ 135 super set with 3 chin ups

Then

10 min 1 min hard 1 min recover on the stair master

Then stretch