Day Two of Smolov Jr.

Session 1: (9:15-11:45)

 Warm Up and Mobility for 30 Minutes 

 3 Max effort sets of : 
1 Muscle Up
1 Muscle Up + 1 Ring Dip 
1 Muscle Up + 2 Ring Dip 
1 Muscle Up + 3 Ring Dip 
… 
I got to the set of 5 ring dips on all three attempts

 Back Squat 6 x 5 x 255, 1 x 5 x 275 

 Shoulder Press 7 x 5 x 125 

 Deadlift heavy set of 5 
225, 275, 315, 335, 355(f) 

 I worked out in the garage with my brother and his friend this morning. It was fun and the energy and effort that was put in was amazing! My back wasn't feeling up to par on the deadlifts. It felt weird after the 3rd rep at 355 so I called it on those. Didn't want to risk anything. 




Session 2: (3:00-5:15)

 Crossover Symmetry Activation 

30 minute Warm Up and Mobility 

 4 Rounds For Time: 
400 Meter Run 
4 Muscle Ups 
40 Double Unders 
10:01 
 
Pinch Plate Carry 4 sets x 70 yd x 35# each hand 

Crossover Symmetry Recovery 

I was hoping to get under 10 minutes on the metcon, but was 2 seconds away from achieving that. The pinch plate carries completely destroyed my grip and tore my hands up pretty good. I'll know to tape them next time.

DM

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