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.