Smolov Week 5 (Base Week 3 Day 3)
typical warm up + stretch + windmills
5 reps @ bar, 5 reps @ 135
7 x 5 @ 240 Back Squat
1 x 5 @ 135 Power Clean
3 x 5 @ 185 Power Clean
stretch
sauna
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DeSapio 12-4-18
400 meters: 26lb KB. Do not drop the weight until cumpletion.
5 KB walking lunges each leg + 5 KB shoulder press
5000 meter row
DeSapio 12-3-18
4.5 mile ruck run at 70lbs
53lb KB/Body weight jumps
10 KB front squats/ 1 squat jump
9 KB front squats/ 2 squat jumps
8 KB front squats/ 3 squat jumps
7 KB front squats / 4 squat jumps
… all the way to 1/ 10 you get it.
Pull-ups/53lb KB
10 pull-ups/ 2 KB swings
9 pull-ups/ 4 KB swings
8 pull-ups/ 6 KB swings
7 pull-ups/ 8 KB swings
… up to 1/ 20.
KB racked reverse lunge/Split squats
10 KB lunge each leg/ 1 split squat each leg
9 KB lunge each leg/ 2 split squat each leg
8 KB lunge each leg/ 3 split squat each leg
7 KB lunge each leg/ 4 split squat each leg
… up to 1/ 10 each leg.
Push-ups/Burpee
10 push-ups/ 1 burpee
9 push-ups/ 2 burpees
8 push-ups/ 3 burpees
7 push-ups/ 4 burpees
… up to 1/ 10.
LaBrake 12.04.18
Smolov Week 5 (Base Week 3 Day 2)
warmed up, typical + stretching and some pull ups
5 x 7 @ 225 Back squat
did a bunch of barbell row, pull ups and db row
2000m row
have to run to a meeting, one leurve
Weisheit Workout 12-3-18
20 minutes of an insanity video. Apparently you should not pick the videos from the back half cause they hard as hell. Lawd.
LaBrake 12.03.18
Smolov Week 5 (Base Week 3 Day 1)
Typical warm up, a little heavier in the stretching + pull ups + some band work on the hips
1 x 9 @ Bar, 1 x9 @ 135
4 x 9 @ 215 Back Squat
1 x 6 DB Bench @ 75, 2×5 @ 80
2000m Row
Stretch and roll
LaBrake 11.30.18
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.
DeSapio 11-29-18
Morning:
DB Bench:
55s x 12
Curl/Press x 10
65s x 12
Curl/Press x 10
75s x 12
Curl/Press x 10
85s x 10
Curl/Press x 10
90s x 6
Curl/Press x 10
DB Incline:
65s x 12
70s x 8
70s x 8
70s x 8
Incline Burnout:
105lbs
85lbs
65lbs
45lbs
Jacob’s Ladder x 10 min
Evening:
D’yer Maker – 60 min AMRAP
DL @ 135lbs x 10
Sit-ups @ 44lb KB x 10
Push Press @ 88lb x 10
KB Swings @ 70lb KB x 10
TGU @ 44lb KB x 6 (3 each side)
Made it through 12 complete rounds and started round 13
LaBrake 11.29.2018
Smolov Base Week 2 (Week 4)
Standard kb warm up + extra rolling and stretching
upper body is quite sore, hammys are feeling tender but not too bad.
1 x 5 @ bar, 1 x 5 @ 135
7 x 5 @ 230 Back squat
for funsies: 3 x 1 @ 230 front squat
practiced some snatch and catching it in a squat, this is the one movement that I feel i do not have any skill in.
stretch and roll, especially hips and traps
DeSapio 11-27-18
Morning
4 mile ruck run
Evening
5 Rounds:
5 Mr. Spectaculars @ 53 lbs
DB bear crawl (down)25 meters @ 35 lbs
Farmer carry (back) 25 meters @ 35 lbs
KB swing x 30 @ 53 lbs
3 Rounds: 30/30s
Sled push @ 145 lbs
Mountain climbers
Med balls over shoulder toss
Burpee broad jump
