me look fat

WOD: Tuesday, 5 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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STRENGTH:

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Smolov Jr. Strength Cycle Week 1

Front Squat 7×5 @ 75% Of 5RM

With a beeping clock, every 90 secs

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WOD:

For time:

9 Power Snatches, 60/40 Kg

Row/Run, 2000 m,

15 Power Snatches, 50/30 Kg

Row/Run, 1000 m

21 Power Snatches, 40/20 Kg

Row/Run, 500 m

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Scale 1:

For time:

9 Power Snatches, 50/30 Kg

Row/Run, 2000 m,

15 Power Snatches, 40/30 Kg

Row/Run, 1000 m

21 Power Snatches, 30/15 Kg

Row/Run, 500 m

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Scale 2:

Hang Power Snatch AHAP

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Coaches Note:

Smolov Jr. is a s single lift strength cycle and is only three weeks long. This high volume, high frequency routine will have you lifting four days per week.

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