SeaLab Fitness

Smolov Switching Week 2 Day 1

10 min on bike

typical warm up + some rolling and stretching + pull ups

all racks were taken so I messed around and did more pull ups and some dips super set with 3 x 10 tall kneeling pallof press

worked up to 3 x 4 2 second pause back squats @ 225

worked up to 4 x 1 Power clean @ 225

1 x 10 DB bench @ 70, 2 x 8 DB bench @ 80, light db bench + curls play for a while until my arms hurt

10 min on the stair stepper

3 x ( 10 body saws, 10 hollow position rocks)

stretching!

HAPPY NEWT YEAR

Smolov Switching Phase Week 1 Day 3

10 min on the bike to loosen up

Did 30 min of t spine stretching which was much needed.

6 x 5 jump squats @ 65 superset with 5 chinnies or pullies depending on how I was feeling.

also mixed in some snatch balance stuff at the same weight. Just trying to get used to putting weight over my head.

talked to a guy in the sauna about doing yoga, so i think ill start doing it 2x a week in the newt year.

I likely have one more workout this year. Its been a good one no doubt. Id like to take this moment to thank myself for always being there for me. one love.

random day, was feeling super tight everywhere. took me a while to get moving.

typical warm up + pull ups and hanging

worked up to 3 195 lb push press singles

4 x 5 pull ups

30 – 20 – 10 jump ropes (3x reps), ball slams, weighted step ups

then like 7 min of non stop moving either doing step ups or jump rope

sauna, cold shower, sauna, cold shower.

post sauna and fasted BW – 199.0 woot.

Smolov Switching Week 1 Day 2

Typical warm up

Work up to a 215 Clean like this

1 dL, 1 power clean, 1 clean

1 dl, 1 clean

1 clean

Then, DB bench 3 x10 @ 60 super set 3 x 10 hanging knee ups

Then, 3 x 14 pallof press eat side

Then, 3 rounds of 5 kb snatch, 10 banded good mornings, 10 body saws

Then 30 snatches ea arm

Then lots of stretching

Smolov Switching Week 1 Day 1

Typical warm up

Pause Back squat 5 x 4, @ 135, 155, 185, 225, 225

Superset of Box Jumps 3 x 10, pull ups 3 x 10

Single leg glute bridges @ 30 lb DB 3 x 10 each side

5000m row (ow)

Abs

maxed out my back squat today, hit 315. which was my goal for the midway point in the Smolov program.

next week will begin the two week switching phase.

also i worked up to a set of 4 w/ 95lb dbs on bench

then i did 20 rounds of the clean complex @ :30, that hurt.

one love. Merry cribmaou

30+ min of front split stretching

typical warm up

3 rounds 10 kneeling pallov presses each way, 10 chops each way, (1,2,3 by round) turkish get ups

10 min on the Bike