whaddup, players.
Smolov Base Week 3 Day 3
typical warm up, sort of rushed it.
1 x 5 @ bar, 1 x 5 @ 135
7 x 5 @ 250 Back Squat (may have done 8, i lost count)
4 x 6 DB bench @ 80
db bench + curl play @ 20 lbs
some pull ups
lots of deep stretching
What it do Lab.
15 minutes high intensity exercises. 5 minute walk.
I had to sweat out some of the beers I had last night.
Smolov Base Week 3 Day 2
typical warm up, with extra rolling, some push ups and stretching
1 x 7 @ Bar, 1 x 7 @ 135
5 x 7 @ 235 Back Squat — ow.
4 rounds 10 reps barbell row @ 95 1 power snatch 1 hang snatch balance
2 rounds same thing @ 115
some snatch balance play
10-1 BB oh press @ bar super set with 3 pullups.
Since I did not complete my smolov work outs last week I am just going to repeat the last base week again then test max next week.
sooo, Smolov Base Week 3 Day 1
typical warm up + some pillar prep + some pull ups
9 @ Bar, 9 @ 135
4 x 9 @ 225 Back Squat
work up to a 205 LB power clean by the DL/PC/HC triplets then
4 x 3 Power clean @ 205
Then 14 rounds @ :30 DL/PC/HC/Sq/PP
Then 1 x 8 @ 65 DB bench, 2 x 8 @ 75
then 2 rounds 20 reps DB bench 10 curls @ 25
Sauna (will need to deep stretch tomorrow)
Bench:
135 x 12
155 x 12
185 x 10
205 x 10
225 x 7
230 x 5
230 x 5
230 x 5
230 x 5
235 x 3
Incline DB Bench:
60s x 12
70s x 12
80s x 6
80s x 6
OH Press:
95 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Squat:
225 x 10
245 x 10
265 x 8
4 mile walk with the pups and wife.
Colder than cold out there.
TGU
50 x each arm @ 35lbs
10 rounds
5 x pull-ups
10 x push-ups
30 meter farmers carry @ 88lbs
today was the humana rowing challenge so I went all in
It was 1 min all out for max meters. I took 1st place with 368 (2nd place was 367, phew).
Gonna try and hit up a barbell gym in Fort Wayne INDIANA tomorrow to get my Smolov in.
long live the lab
30 seconds on 30 seconds off 10 rounds of each exercise
Ski Erg
Rower
Assault Bike
15 min (partner holds plank until next guy finishes exercise) alternate exercises each round
100 meter KB farmers carry @ 53lbs
100 meter KB OH carry @ 35lbs
Working on hard on my winter bod.
Cardio and power insanity video. Went much better than Monday. Felt less sloppy than last week when I did this video.
Go team Lab
