The Smolov Mesocycle:
Monday: 4 sets of 9 @ 70%
Tuesday: 5 sets of 7 @ 75%
Thursday: 7 sets of 5 @ 80%
Friday: 10 sets of 3 @ 85%
Week 2, you will do the same routine but add 20#/10# each prescribed weight. Week 3 you will add 10#/5# to your week 2 weights (30#/15# overall).
- Start using your rehbands from day 1
- use your straps for any/all pulling drills
- keep a belt accessible IF needed
- stretch/roll often
warm up:
3x3 HHS
2x1 2 HHS + SB
HBBS - based on 1RM:
4x9 at 70%, rest as needed (preferably less than 2 mins)
Barbell
6x1 Snatch pulls @ 100%
Strength:
a) 3xME parallette HSPU
b) 3xME supine row (3s hold each rep)
3x3 HHS
2x1 2 HHS + SB
HBBS - based on 1RM:
4x9 at 70%, rest as needed (preferably less than 2 mins)
Barbell
6x1 Snatch pulls @ 100%
Strength:
a) 3xME parallette HSPU
b) 3xME supine row (3s hold each rep)
Cond:
10x100m, rest 45s
Gopi:
ReplyDeleteLow Bar Squat @ 70% 1RM:
4X9 @ 195lb
Practiced snatch pulls @ 75lb (will do better next time)
Strength:
a) 3X ME parallette HSPU:
Did a scaled version of normal HSPU. 3 reps per set.
b) 3X ME supine row: 8 reps per set
Cond:
Ran 3 laps of 100m
HBBS: 225. hip was a bit tight. last set felt good and warm. need to roll hip + glutes
ReplyDeleteSnatch pulls: 185x3, 195x3. felt disconnected
Strength:
a) 6, 8, 8 - damn these are high
b) 12, 12, 12
cond: done
Cycle based on 320 max HBBS (trying to build back up)
DeleteHBBS: 125
ReplyDeletePulls: 95# (went light for back)
Strength:
a) 3, 5, 5
b) 3, 3, 3
HBBS : 265 all sets completed fairly easy- hip started feeling tight during the end
ReplyDeleteSnatch pulls - 225# felt back angle was not consistent strength and felt slightly disconnected.
Strength a) 8-8-6 b)9-7-7
No running performed WOD at 530 class
HBBS: 225 squat felt good today, legs burning on 4th set
ReplyDeleteSnatch Pulls: 185 (worked in 5x3 pendlay rows too)
Strength:
a)4,4,4
b)9,9,9