Power Clean

Overhead Squat 1 RM

Hamstring Curl Machine:
- 26kg x 3 (each leg)

20kg Plate OH Sideways Lunge: 3 x 7 (each Leg)

Pistol Squats: 3 x 5 (each Leg)

Hang Squat Snatch:
- 20kg x 10,
- 30kg x 10 x 2

Day 1 of Week 4 Smolov

4x9@175
After double work saturday (squats @185, wallballs, lunges & rowing) my hip/groin is kind of sore. Will definitely NOT be doing additional squat movements at any point this week

Also, was able to jump the pullup into the full dip for muscle ups 7 times!

Tabata “Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Actually took me probably a few rounds into my second move before realizing I would stop at my lowest #, maybe the long weekend got me thinking all screwed up, so think I could have ended up with a higher total.

20 Cal Row
30 Burpees
40 KB Swings 1.5pd
50 TTB
60 OH Lunges 45#
200m sprint

Skill:
12x2 box squats (155#)

WOD:
10 minute AMRAP
- 10 SDLHP (95#)
- 20 Russian twists (20#)

7 rounds + 17 reps

10 push-ups

500m ski erg
50 cal Airdyne
500m row

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps