Smolov Week 4 (Base Week 2) Day 4

Typical warm up  + pull ups + windmills + stretching

couple of reps w/ the bar, couple of reps @ 135

10 x 3  @ 245 Back Squat (did these on about a 1:15 interval to push myself a bit. wasnt horrible)

worked up to a 225 (pr) clean using doubles increasing at 10 lb increments. I am really focusing on catching in a squat.

15 rounds @ 30s  Deadlift, power clean, hang clean caught in a squat, push press @ 135

3 x 7 DB bench @ 70 Alternating arms

3 x 30 DB bench @ 25 super set with 10 curls

3 rounds ( 100 Jump ropes, 10 snatches ea. arm, 10 ball slams)

Stretched in the sauna. Now off to recover.