WOD: 01.08.2018
#1 Back Squats: SMOLOV Jr. Day #2
Use this app to calculate your program.
#2 Active recovery:
– We now have one less weekly rest day, so we’re going to include some active recovery throghout the 3 weeks of SMOLOV Jr cycle:
Bike for 45 minutes, moderate pace.
WOD: 31.07.2018
#1 EMOM in 20 mins of:
2 x Power Cleans (Touch’n Go) (increase the weight)
#2 Metcon:
5 Rounds for time of:
250m Row
12 x T-2-B
12 x DB Burpees
12 x DB Snatches
WOD: 30.07.2018
Warm-Up:
25 x GHD Back Ext.
25 x GHD Sit Ups
25 x Air Squats
#1 Back Squats: SMOLOV Jr. Day #1
Today we start a 3 week SMOLOV jr. Cycle:
Use this to calculate your program:
#2 Metcon:
3 Rounds, not for time of:
800m run
50 DU’s
25 Strict Ring Dips
WOD: 19.06.2018
Warm Up:
15km Bike ride
#1 Strength:
5×8 reps Pull-Ups
5×8 reps Ring Dips
alternate between exercises.
Rest maximum 90 Sec between rounds
#2 Metcon:
50-40-30-20-10 reps for time of:
Double Unders
Burpees
WOD: 16.06.2018
#1 Metcon: «Anna»
In teams of 2:
For time:
500 Wall Balls
Every time you switch or dropp the ball, do:
10 x Clean & Jerk @ 70/50kg (5 reps each).
Exit Key:
100 Burpees over the bar (50 each).
Time Cap: 40 mins.
WOD: 15.06.2018
Morning Metcon:
For time:
40-30-20-10 reps of:
Push-ups
Mountain Climbers
Sit Ups
Air Squats
Then…
21 x Burpees
400m run
15 x Burpees
800m run
9 x Burpees
1200m run
Afternoon WOD:
Warm-Up:
1 min dead hang
25 GHD Back Ext.
25 GHD Sit-Ups
25 Air Squats
1 min dead hang
2 min Glute Stretch
#1 EMOM in 15 mins of:
1 x Squat Snatch —> Max
#2 Back Squats:
6×2 reps @ 80%
WOD: 13.06.2018
Warm up:
2 min glute stretch
25 GHD Back Ext.
25 GHD Sit-Ups
25 Air Squats
#1 Every 90 sec in 15 mins of:
2 x Squat Cleans —> Todays Max
#2 Back Squats:
Warm Up:
OH Squats —> Todays Max
then…
6×3 Back squats @ 80% of 1 RM
#3 Metcon:
21-15-9 reps for time of:
Pull-ups
Tripple Unders
Burpees
WOD: 12.06.2018
Warm Up:
1 min Dead Hang
5 x Strict Pull ups
25 x GHD Back Ext.
25 x GHD Sit-Ups
25 x Air Squats
1 min Dead Hang
5 x Strict Press
#1 Pull-Ups
5×5 reps @ 15kg
#2 Strict Shoulder Press:
5×8 reps @ 80% of 1 RM
#3 EMOM in 12 min:
1 x Power Clean + 3 x Push Press —> MAX
#4 Metcon:
«J.T»
21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups
WOD: 11.06.2018
Warm Up:
1 min dead hang
25 GHD Back Ext.
25 GHD Sit-ups
1 min dead hang
#1 Weightlifting:
Everu 90 sec for 15 mins of:
2 x Power Cleans
1 x Jerk
Work up to Max weigth for the day.
#2 Squats:
OH Squats: Use as warm-up —> Max
then..
Back Squats: 6×2 @ 80 %
#3 Metcon:
21-15-9 reps for time of:
MU’s
Tripple Unders
WOD: 11.01.2018
#1 Weightlifting:
Work up to a 1 RM of:
Hang Squat Clean
#2 EMOM in 20 mins of:
Odd minutes:
1 x Power Clean
1 x Push Jerk
1 x Split Jerk
Even minutes:
1 x Squat Clean
1 x Front Squat
#3 Metcon:
Team (3) WOD:
AMRAP in 25 mins of:
30 DB Snatch @ 22,5/15 kg
90 Wall Balls
#4 Midline stabilization:
5 rounds (not for time) of:
20-30 sec L-sit
8-12 Roll-outs with barbell.
