Friday 4/11/14

If we don't heal our own hood, who will?-Nelly

"Fitness"
A. (Option 1) Backsquat 8 sets 4 reps @ 80% 1RM
A. (Option 2) Front squat 10 sets 3 reps (climbing)
B.  12 AMRAP
10 Power Snatch
20 Wall Balls

"Sport"
A.  Power Clean Below Knee 1RM
B.  Backsquat 8 sets 4 reps @ 80% 1RM
C.  10 AMRAP
5 Clean & Jerk (80% of A.)
25 HRPU
5 Muscle Ups

Thursday 4/10/14

“Today you are You, that is truer than true. There is no one alive who is Youer than You.” Dr. Seuss

"Fitness"
A.  Split Jerk 5 sets 3 reps (technique!)
B.  3 RFT:
Run 400m or Row 500
40 Walking Lunges (feet together at the top of each step)
20 Pullups

"Sport"
10 minutes in bottom of squat

Wednesday 4/9/14

Sorry for the late post.

“Some people are worth melting for.” - Olaf

"Fitness"
A.  (option 1) Deadlift 5 sets 5 reps (climbing)
A. (option 2)  Backsquat 7 sets 5 reps @75% of 1 RM(For those following SMOLOV JR from Monday)
B.  EMOM X10
5-10 Burpees
Max Double Unders w time remaining.

"Sport"
A.  Below Knee Power Snatch 1RM
B.  Backsquat 7 sets 5 reps @75% 1RM
C.  3 rounds for time:
Run 400 or Row 500
50 Double Unders
25 KB Swings

"Aerobic"
Trackwork

5 rounds:  600m ON, 400m easy jog, 300m ON,

3min rest between rounds

Total:  6500m

Tuesday 4/8/14

"Worry does not empty tomorrow of its sorrow. It empties today of its strength."-Corrie Ten Boon

"Fitness"
A.  3 Rounds
10 Turkish Getups
20 Russian Twists
B.  10 Mins EMOM
Odd:  5 Shoulder Press
Even:  10 Pull ups
C.  Tabata:
Power Clean
Rest
Shoulder to Overhead
Rest
Row/Airdyne

"Sport"
A.  Clean Pull + Clean + Front Squat + Jerk (15mins)
B.  Snatch Balance 3 RM (5mins)
C.  Snatch Balance 2 sets 6 Reps (5mins)
D.  5 sets
45s Bar Muscle Ups (Pullups)
15s Rest
45s Box Jumps
15s Rest
45s Burpees
15s Rest

"Optional Aerobic" (For those interested, and training for triathlon this should be done at least 4 hours before or after "Sport" or "Fitness" piece. I'm going to start posting these options during this smolov cycle.  It's really best for those who have a rower/airdyne/running option at home.)
A.  Men's Pace: 1:45-2:00, Women's Pace 1:55-2:10
Row 1000
Rest 90s
Row 900
Rest 80s
Row 800
Rest 70s
Row 700
Rest 60s
Row 600
Rest 50s
Row 500
Rest 40s
Row 400
Rest 30s
Row 300
Rest 20s
Row 200
Rest 10s
Row 100

Monday 4/7/14

"The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure , the process is its own reward."-Amelia Earhart

"Fitness"
A.  Backsquat 6 sets 6 reps @ 70% of 1 RM
B.  EMOM x10
5 KBS
5 Abmat Situps
C.  10 Minute AMRAP
10 Burpees
10 Toes to Bar

"Sport"
A.  Snatch Pull + Snatch +OHS 7 sets
B.  Backsquat 6 sets 6 reps @ 70% of 1 RM
C.  4 Sets:
Row 300 (ME)
Max HSPU
Rest 1:1