080519

SESSION 1

 Weightlifting:
Back Squat 3 x 8 @ 205, 5 @ 220, 2 x 2 @ 235, 1 @ 255
*all reps were explosive and quick up

Muscle Snatch - heavy single - 95, 115, 125, 135, 145

Every 90 sec x until reach a heavy weight
2 Halting Snatch Deadlift (3 sec pause)  + Hang Snatch
95, 115, 125, 135, 145, 155


Midline / Skill Work:
2 rounds
60 second L-sit Hold (accumulative)
1 Strict Muscle Up
10 meter Handstand Walk
* I suck at L-sits! They need work!


Pliability / Mobility Work (1 Hour) 
SESSION 2

 Power Output / Conditioning:
10 rounds
100 meter Row (Go HARD AF)
5 Box Jumps, 38”
* Full recovery between rounds (2 min ish)
*tried to keep the pace (/500) as low as possible. Averaged 1:25-1:28.

Pliability work 30 minutes 

Notes: First day of Smolov cycle. First two weeks is intro phase.
Sleep: 9 hours
Nutrition: On point!

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