Had to change the smolov cycle a bit due to workout partner injury. Will be back on track tomorrow probably.
Stretched and did reverse Hypers this AM.
Deadlift: 7@135,7@185,7@225,5×7@285
40 pull-ups then stretch and sauna
comment 0
DeSapio 09-03-19
10 min: 1 triplet every 30 seconds
Clean + Front Squat + Hang Clean
Pull Up x 20
KB Swing @ 53lbs x 20
Box Jumps @ 24in x 30
Push Up x 40
Sit Up x 50
Burpee x 60
Pull Up x 10
Straight Leg Dead Lift
154 x 10
154 x 10
154 x 10
154 x 10
LaBrake 09.04.2019
Smolov Base Week 2 Day 1
Stretch, roll
Squat racks were taken so until one opened: 5 round 10 back extensions, 10 chest supported rows then some anti rotation work
9@ bar, 9@95,9@135, 4×9@185
OH BB Press 5 @ 95, 5@115, 5@135, 40@45
Bishop 9-3-19
Dynamic W/U
Then:
2×5 wall squat, 3×10 bb squat, 2×5 goblet squat
Then:
3x Barbell complex @ 95# (DL, bent over row, hang clean, front squat, back squat, push up)
Then:
5x (3x FS @ 205#, 50 flutter kicks, 5ea bottom up KB press @ 40#)
Bishop 9-02-19
Dynamic W/U
Then:
3×10 Front DB raise @ 25#
3×10 Lateral DB raise @ 10#
3×10 Reverse DB fly @ 25#
Then:
10×10 Incline DB bench 5 @ 60# & 5 @ 50#
Then:
5 rounds: 6 TGU/1 min plank
LaBrake 09.01.2019
wew lawd
Putting it in on labor day like I work at Walmart.
Stretch, 2 x 20 Reverse Hypers
5 min jump rope
10 x ( 5 thrusters @ 130, 10 burpees) as little rest as possible
.5 Mile run
5 x (10 ball slams @ 40, 10 burpees) no rest
.5 Mile run
5 min jump rope
Beer
Bishop 8-30-19
Dynamic W/U
Then:
2×5 wall squat, 2×10 squat, 5×5 SL squat
Then:
2×5 back squat @ 135#, 185#
3×3 back squat @ 205#, 225#, 245#
Then:
10x (2-3-5) Back Squat @ 185#
Then:
5×5 Feet-to-hands
LaBrake 8.31.2019
Saturday morning sweat
10 min jump rope every time you miss 5 burpees then
1 Mile run, jump rope when you get back to make it an even 20 min
LaBrake 08.30.2019
TGIF
Smolov base week 1 day 4
10 x 3 @ 225 every 45 seconds complete reps
3×5 power cleans at 185
4×5 db bench @ 90 super set pull ups
Abs and stretching
Bishop 8-29-19
Did an OTF workout with the wife.
Treadmill block:
alternating speeds and inclined sprints for 15min.
Weight lifting block:
Complex: 6x bicep curls, 8x shoulder press, 10x front squat, 12x low row. Can’t set down the weight
First round is 2.5 min complete 1 complex then ab exercises till times up. Second round is 4min. 2 complexes abs till time. Third round, 3 complexes, abs till time. I used two 30lb DBs
Row block:
First round (2.5min) 200m, 20 squats, row till time
Second round (4min) 200m, 20 squats, 200m, 20 squats, row till time
Third round (5.5min) 200m, 20 squats, 200m, 20 squats, 200m, 20 squats, row till time. I ended up rowing a little over 2000m
SeaLab Fitness 