ez week continues. Needing to stretch a lot. last week tore me up a bit.
typical warm up + extra stretching
worked up to a 205 lb power clean + “hang squat clean” double
then 15 rounds @ :30 @ 135# DL/PC/HC/SQ/PP
then 10 min on the bike, keep >100rpm
then 4 rounds 5 ab wheelies 10 body sawz
moar stretching
20 min EMOM – Pull-Ups x 5
20 min EMOM – Sit-ups x 10 then jumping jacks for the remaining time until next round
Warmup
5 min row
40 arm raises
10 arm circles
leg swings
Set
3x
12 x DB chest flys @ 22.5
12 x DB closed arm chest press @ 22.5
10 x DB bench press 45/50/55
10 x BB Dead lift 135/185/185
Cooldown
Ab set
4 mile run – 29:59
this week is test week for the mid point of smolov, i also have another edition of the humana rowing challenge AND THE PRESSURE IS ON.
stretched and rolled for 20 min +
typical warm up + pillar prep + some pull ups
5 rounds (increase pistols by one each round) [
5 kb snatches each arm, 1 pistol squat, 10 banded good mornings
]
some abs
10 min on the bike
30 minute walk.
I’m back…… from outer space
.
.
Not really.
Anyways, the foot issues persisted, I missed the marathon and have only run two miles in the past 3 weeks. On top of that I have had some sort of chest cold for a couple weeks so I start coughing pretty bad anytime I get winded. All that to say I’ve been lacking in the workout space, but I got to the pain cave Saturday for a good session.
Warmup
5 min row
40 arm raises
5 arm circles
Set
3x
10 x DB curls 30/32.5/32.5
10 x DB OH Press
10 x DB back flys
8 x DB SA Row 50/55/60
Did all that in real quick succession
Then did a ladder set of incline bench
10 @ 45, 10 @ 65, @ 85, 8 @ 105, 10 @ 85, 10 @ 65, 10 @ 45
Also did that as fast as I could and my arms turned to jello.
Cool down
Ab set
Then I tried swimming but only made it 400 yds (I lost count 6 times, so 400 is a guess), was planning on doing more but my arms weren’t working after the gym so I called it quits.
4 mile run – 30:55
12 mile ruck run @ (roughly) 50lbs – 2 hours 24 minutes
finally finished the base phase of SMOLOV
SMOLOV Base week 3 Day 4
typical warm up w/some extra stretching
1 x 3 @ bar, 1×3 @ 135, 1 x1 @ 225
10 x 3 @ 265 on 1:30 Interval Back Squat
(tried to do a front squat single and failed, sad)
worked up to a 205 lb deadlift, powerclean, “hang squat” clean
3 x 3 power clean @ 185
deep stretching + some abbies
TGIF WOOOOHO
