Finding some Weaknesses
Back Squat
3 x 205, 4 x 245, 2 x 4 x 275, 5 x 275
First day back on smolov after a two week break. This was HEAVY! Previous to this workout I had only done 275 x 3, so going up 2 reps is pretty cool. I trained with my brother today. It's nice having someone there working out with you even if they aren't lifting the same amount or doing the same thing. Just gives you that little extra drive.
Romanian Deadlift 4 x 8 (185, 205, 225, 235)
Weighted Barbell Step Ups 3 x 10 each leg (115)
I think I picked a perfect weight on these because every 10th rep was just miserable. I did 10 on one leg then 10 on the other, so I was not switching legs every rep.
For time:
200 meter run - buy in
5 rounds of:
6 vert jumps 16" above max reach
8 ring dips
10 toes to bar
200 meter run - cash out
9:32
If I were to be honest id have to say I'm disappointed in this workout. I was expecting 6-7 minutes, but some weaknesses came into play and effected that goal. I went fully unbroken on the first set or two then from there it just went down hill. I need more of an efficient kip for my ring dip and my toes to bar need some serious work.
7 min EMOM
5 UB C2B Pull Ups
I really tryed to focus on moving fluently on these without any huge screw ups. I feel like my butterfly c2b has improved, but it has a long ways to go before next March.
DM
3 x 205, 4 x 245, 2 x 4 x 275, 5 x 275
First day back on smolov after a two week break. This was HEAVY! Previous to this workout I had only done 275 x 3, so going up 2 reps is pretty cool. I trained with my brother today. It's nice having someone there working out with you even if they aren't lifting the same amount or doing the same thing. Just gives you that little extra drive.
Romanian Deadlift 4 x 8 (185, 205, 225, 235)
Weighted Barbell Step Ups 3 x 10 each leg (115)
I think I picked a perfect weight on these because every 10th rep was just miserable. I did 10 on one leg then 10 on the other, so I was not switching legs every rep.
For time:
200 meter run - buy in
5 rounds of:
6 vert jumps 16" above max reach
8 ring dips
10 toes to bar
200 meter run - cash out
9:32
If I were to be honest id have to say I'm disappointed in this workout. I was expecting 6-7 minutes, but some weaknesses came into play and effected that goal. I went fully unbroken on the first set or two then from there it just went down hill. I need more of an efficient kip for my ring dip and my toes to bar need some serious work.
7 min EMOM
5 UB C2B Pull Ups
I really tryed to focus on moving fluently on these without any huge screw ups. I feel like my butterfly c2b has improved, but it has a long ways to go before next March.
DM
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