Coming to you live from the ATX.
I don’t have a good set up here to do my back squats so I’m just going to try and maintain then get back to it Monday.
1 mile walk the doggo
3 x 10 w/bar
Stretch
3×8 @ 135
Stretch
4×9 @ 185
30-20-10 ball slams and step ups
Ruck Run 45lbs to track 1.94 miles – Time: 19:51
(Drop ruck. 1-2 min rest/water)
3 mile run – Time: 23:45
(Walk cool down lap)
Ruck Run back 1.81 miles – Time: 22:50
Smolov base 1 (week 3) day 4
Standard warm up
10×3 235 back squat
3×5 DB bench @ 80
3 x 5 barbell row @ 135
15 rounds @:30 @ 135 – DL/Clean/power clean/squat/push press
Stretch
EMOM 10 min:
10 reps goblet squat @80lbs
Incline DB Bench/Burpees @ 50lbs:
10 reps bench/1 burpee
9 reps bench/2 burpees
8 reps bench/3 burpees
7 reps bench/4 burpees
6 reps bench/5 burpees
5 reps bench/6 burpees
4 reps bench/7 burpees
3 reps bench/8 burpees
2 reps bench/9 burpees
1 rep bench/10 burpees
EMOM 20 min (alternate exercises each minute):
5 or 6 x Bulgarian split squat
10 hamstring curls on GHB machine
Cool down:
5-7 min stationary bike
“Girl Farts”
1000m row
10 renegade row manmakers
900m row
9 renegade row manmakers
800m row
8 renegade row manmakers
700m row
7 renegade row manmakers
600m row
6 renegade manmakers
500m row
5 renegade manmakers
400m row
4 renegade manmakers
300m row
3 renegade manmakers
200m row
2 renegade row manmakers
100m row
1 renegade row manmakers
Renegade manmaker = Burpee-pushup-rows-squat-thruster
smolov base 1 (week 3) day 2
Standard warm up plus windmills and pull ups
1×20 @ bar
1×7 @ 135
5×7 @ 205 back squatties
3×10 barbell row @ 135
2000m row (was pathetic)
Some stretching and ab wheelies
Smolov Base 1 (Week 3) Day 1
quickie this evening, work was long.
standard warm up + some windmills and pull ups
4 x 9 @ 195 Back squat
3 x 6 DB bench @ 80
stretched after dinner
Warm up:
12 min KB Complex @ 35# 1 min of each exercise:
1 arm swing (Right)
Figure 8 (Right to Left)
1 arm swing (Left)
Figure 8 (Left to Right)
Clean/Press (Right)
Slasher to Halo
Clean/Press (Left)
Slasher to Halo
Snatch (Right)
Lunge (Right w/ KB in left hand)
Snatch (Left)
Lunge (Left w/ KB in right hand)
Power Endurance:
Palin in 2012!: For Time
Run x 400m
TGU x 10 (each hand)
Jump Lunges x 40 (20 each)
Run x 400m
TGU x 7 (each hand)
Jump Lunges x 30 (15 each)
Run x 400m
TGU x 5 (each hand)
Jump Lunges x 20 (10 each)
Run x 400m
TGU x 3 (each hand)
Jump Lunges x 10 (5 each)
Time- 30:26
5 Rounds: not for time but just wanted to keep track.
Pull-up x 5
Dip x 10
Push-up x 15
Time- 10:14
Had the honor of being at the gym with CLaB himself
Bench:
135 x 20
185 x 15
205 x 10
225 x 5
235 x 3
225 x 5
225 x 5
225 x 5
DB Incline:
70s x 12
80s x 6
80s x 6
80s x 6
OH Press:
95 x 5
135 x 5
135 x 5
145 x 5
145 x 5
DB Seated OH Press:
65s x 6
65s x 5
65s x 5
65s x 5
65s x 5
Squat (5 pull-ups between each set)
225 x 10
245 x 10
265 x 8
285 x 6
315 x 2
6 Rounds: 30 min workout. Do all 3 rounds of each exercise before moving to the next.
Squat Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)
Plyo Push-Ups x (10 seconds on/10 seconds off for 3 rounds; total 1 min)
Split Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)
T Rotation Plank x (10 seconds on/10 seconds off for 3 rounds; total 1 min)
Knee Tuck Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)
20 min AMRAP:
Broad Jumps x 5
Pull-Ups x 10
Push-Ups x 15
Walking Lunges x 20 each leg
Bear Crawl or Crab Walk x 25 meters
Run/Jog x 50 meters
