We are officially finished with the working sets for Smolov and in the middle of our testing week. Let's see some new PRs!
warm up:
3x3 HHSwarm up:
2x1 2 HHS + SB
HBBS:
20 minutes to work up to a 1RM
*Suggest you work up to a heavy set, then load 110% and try a 5s walk out. This should be done WITH a belt.
Strength
a) 5x3 bench press, rest 45s
b) 5x5 weighted pullup, rest 45s
Cond
3 rounds
row 250m
7 Ground to OH (PC + PJ) (165/115)
14 lateral burpee over box jumps (20"/18")- 7 each way
50 DU
Strength
a) 5x3 bench press, rest 45s
b) 5x5 weighted pullup, rest 45s
Cond
3 rounds
row 250m
7 Ground to OH (PC + PJ) (165/115)
14 lateral burpee over box jumps (20"/18")- 7 each way
50 DU
HBBS: 205!! 20lb PR (belted)
ReplyDeleteNo bench for strength so I did 5 sets of pullups/dips/GHD situps
Then did 4 sets of 350 row.
LBBS: 325 lbs!! 40lb PR!
ReplyDeleteStrength: Skipped
Cond: Done. 115# for Ground to OH. Took around 18 odd minutes.
HBBS: 295, 315 (b), 345 (b), 365 fail on decent...hip locked up
ReplyDeleteBench: 225, 235, 245, 255, 255 (2, f)
Pullups: 45
Cond: 13:56. Wow that was terrible
Bench at 95#
ReplyDeletePullups BW
Conditioning: 17:30
HBBS: 350 (belt), 360 fail
ReplyDeleteBench: 2x245, 3x225 (shoulder was tight)
Pull-ups: 1.5 KB
Conditioning:
15:08
HBBS: 295 (b), 315 (b), 335 (Failed at bottom), 330 (failed half way up)
ReplyDeleteBench: 205,205,195,195,195
Pullups: 45
Cond: 16:20