Dynamic W/u
Quick/easy day. PT test tomorrow…
5 Rounds:
Assault Bike x 10 Cals
DB Snatch @ 55lbs x 10 (5 each side)
Not a great day, got caught up at work so had to rush through a garage sesh while cooking dinner. Also did a bunch of stretching and reverse Hypers this AM
8×10 BB oh press 1@bar, 2 @ 65, 5 @ 95 superset with 5 pull ups
Gotta get after it tomorrow!!
Dynamic W/U
10-9-8-7-6-5-4-3-2-1 Pull-up + push up + dips
Then:
DB bench 3×8 60,70,70#
Then:
Bench press 5×3 135,155,175,175,175#
Then:
Bench press 10×10 @ 95#
Then:
7min max reps: burpee/pull up
800 meter run – 2:56
800 meter run – 2:56
400 meter run – 1:27
400 meter run – 1:16
AM:
3 mile run – 23:27
PM:
KB Breathing Ladder @ 53lbs
1-20-1
Post music fest recovery-ish. It’s also switching phase week 1 of 2
Rolled out a bunch, typical KB warm up plus hanging and windmills
5 rounds (5 single leg box jumps,5 pullups)
Work up in sets of 8 to 2×5 cossak squats @ 32kg
3 rounds (30 seconds frog jump, 10 push ups)
3 rounds (30 second ski jumps, 10 push ups)
3×5 DB bench @ 75, was so bard, p tired by then.
Sauna
30min run at variable speeds
Then:
3x 200m row + 5ea reverse lunge SA OH press @ 50# KB
3x 200m row + 10 KB swings
3x 200m row + 5 dips + 5 pull ups
Then:
5×5 toes to bar
make up post from my only session last week. got caught up in life and so the gym time was sacrificed. Im not too upset about it because it was a programmed rest week.
work up to a Back squat max for new training max for the Smolov Program
320 (also a PR, yay)
3 rounds of 12 DLs 12 push ups
Stretch
15min run
Then:
Row: 400-300-200-100-200-300-400. 10x goblet squat between rows @ 60# KB
Then:
Bench press + 5x pull ups
Bench: 8×135, 5×165, 5×185, 5×195, 5×205
SeaLab Fitness 