Smolov Intense Phase Week 1 Day 1
Was going to wait and do this on Tuesday because I went after so hard on Friday and didnt recover well but I said screw it. Did not get the last 2 heavy reps but I’m glad to be back under the bar to finish out this program.
30 min of middle split training aka hamstring destroyer
typical KB warm up, pull ups
Back Squat
1 x 3 @ 205
1 x 4 @ 235
3 x 4 @ 265
1 x 5 @ 285 (only got 3)
Sauna
1000 yard swim
Ab Set
40 arm raises
5 arm circles
Ladder Incline Bench set
10 @ 45
10 @ 65
10 @ 85
9 @ 105
10 @ 85
10 @ 65
Then
3x
12 x DB Chest Fly’s
10 x DB Chest press
10 x back/oblique raises
Testing the foot out
2x
1 mile run .5 Mile walk
3 miles 33 minutes 6 seconds
11:00/mile
Smolov Switching Week 2 Day 3
Roll + Stretch + KB warm up + pull ups
3 rounds ( 5 depth drop box jumps, 10 banded Good mornings, 5 ea side reverse KB lunges @ 24kg)
4 x 6 BB squat jumps @ 65 lb
1 x 10 back squat @ 225
1 x 3 front squat @ 225
10 rounds @ :45 of 1 rep front squat 1 rep back squat @ 225
20 rounds @ :30 2 x KB Clean/squat/press @ 24kg – this broke me. I wasn’t able to do it on the interval the whole time but I did do 20 rounds.
Stretchimg
60 minute AMRAP:
500 meter row
25 KB swings @ 53lbs
25 walking lunges each leg
25 KB Bent over rows @ 35lbs
25 Push-Ups
25 Dead Bugs
100 meter farmers carries @ 70lbs
Made it through 5 rounds. Farmers carries ruined my life.
I’m back from sabbatical.
30 minute AMRAP: 53lb KBs
Mr. Spectacular x 5 + 25 meter OH carry + 25 KB swings + 25 meter farmer’s carry
7 Rounds. Getting back into the power endurance after pretty much only running for the last two weeks
Smolov Switching Week 2 Day 2
Stretched and rolled, then the typical KB warm up + pull ups
3 rounds (10x tall kneeling pallof press, 6 seated box jumps)
worked up to 3×4 BB press @ 135 super set w/3 pullups
Worked up to 185 power clean and did 3 rounds of 5 @ 185,195,205
DB bench 3 rounds of 8 @ 70,80,80
DB bench play + curls + chest supported row @ 20 lbs until my arms were dead
lots of stretching.
I swam 1000 yds and did an ab set in the sauna (no one else was in there)
First work out of the year, yay.
My body was feeling very inflamed so i stuck to stretching and lighter movements to get some sweat going.
Rolled out and stretched
10 min on the bike
KB warm up + pull ups
10 min on the rowing machine
5 get ups each side @ 24 kg + 4 rounds 10 x body saw, 10 x weighted straight leg sit ups
15 min on the bike
Strech
sauna
New Year Same Me
Standard Warmup
5 min row
40 arm raises
Set
3x
20 x cable row
10 x dips
then
3x
5 x YTWL’s
5/3/1 x DB SA OH Press 40/45/50
Cooldown
Shoulder bands
Ab Set
