April

April Smolov Jr. schedule

4.30.14

Rest Day

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4.29.14

Warmup
Row 500m, then warmup thrusters, pullups and burpees

WOD
AMRAP20
20 thrusters (135)
20 pullups
20 burpees

Results: 2+37….and I didn’t sleep much last night. Daughter woke up again at 2am and I was in and out of sleep until about 3:30 when I just decided to get up.
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4.28.14

Warmup
Row 500m, then first w/ PVC then with empty bar: 10 deadlift, 10 shrugs, 10 front squat

Strength
Find 1RM C&J

WOD
AMRAP90seconds: muscle ups
Rest and then row 1k for time

Results: A bad day. So bad I think I will write a full blog post about it. Only cleaned 195, my jumping MU sucked and I sucked wind at rowing (3:22). One of those days…
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4.27.14

Rest day.

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4.26.14

WOD 1
OPT “Being” from 4-16
3 RFT of
15 Deadlift (185)
15 ring dips
20 box jumps (24)

WOD 2
AMRAP12
30 bar facing burpees
60 wall ball
14 pistols
1 C&J (AHAP)

Results: I finished the OPT WOD in 8:45 and completed it at about 7am. Then we had a fundraiser at my box for a coach who recently had twins and one isn’t doing so well. So I coached 6 heats and then did the WOD after everyone was done. It was a partner WOD but I got stuck doing it all myself. I only made it through 1 full round and then 35 reps into round 2. I badly need the rest day tomorrow.
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4.25.14

Warmup
Not a lot, pvc pass throughs and slowly warmed up for the close grip bench press. Mixed in some GHDs and ring work while resting between CGBP sets.

Strength
Find 3RM CGBP
Then do AMRAP @85% of 1RM

WOD
OPT “Being” from 4-15
45 min easy pace (about 65%) on Airdyne
Every 5min alternate between working on handstands and muscle-ups

Cool down
4 rounds max candlesticks
Lots of foam and LAX work on legs

Results: I got 240 on the bench and if I had a spotter I would have went for 245. I got 9 reps at 205.
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4.24.14

Warmup
Row 500m, then 2 sets of 10 pushups with a few inch worms in between
About 10 swings with a 35# KB and 7 or 8 burpees
Then 5 or 6 swings with the 70# KB
Waited a good 5 minutes and….

WOD
OPT “Being” from 4-12
3 RFT
250m row
15 KB swings (70)
25 burpees
15 KB swings
250m row
12 min rest between rounds – exactly 12 minutes

Cool down
Slow walking, couch sits and just sitting…

Results: When I first read this WOD I thought the 12 min rest had to be a type. WRONG! I needed every second of those 12 minutes. This one sucked. I finished in 4:55, 5:35 and 6:03. At first I thought the 12 minutes would be too long, even about 6 minutes into my first rest period, but when I started round 2 I realized I was gassed already. The first round I did 13 burprres, then 7 and 5 and all KB swings unbroken. But round two I don’t even remember how I broke up my burpees, I just know I didn’t start with a set of 13, that’s for sure! And in both the 2nd and 3rd rounds I went 9-6 on the second set of KB swings. This was one hell of a WOD. Love it!
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4.23.14

Warmup
Row 1k – last 300m row all out
Then I went from exercise to exercise performing a few reps for each as I worked up to the 155# C&J
I then took 5 minutes and got into the WOD

WOD
OPT “Being” from 4-12
5 Muscleup
10 Handstand pushup
15 Clean and jerk
25 Wall Ball
30 Burpee pullup
35 Cal row

Cool down
Stretching, couch sits, rotator cuff work, etc

Results: I finished the WOD in 11:27. I did jumping muscleups as opposed to 3 ring dips+3 pullups to work on my transition and I set the rings fairly high. I nearly puked during the burpees and after the row as I went for a slow walk to calm down. Not sure if it was because of the WOD, how hard I pushed myself or just because I have eaten so shitty the past few days…
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4.22.14

Re-tested my push press and pressed 225. 5 pound PR. Couldn’t quite get 230.
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4.21.14

Warmup
Banded hip and hamstring, couch sit, 1000m row

Strength
Front squat – find 1RM

WOD
3 max unbroken DU attempts – rest precisely 2min between attempts
AMRAP3 T2B, no more than 3 T2B per set
AMRAP1 wall ball – max unbroken

Results: (Picture)250 front squat which is 5# off of my PR. I’ll take it since it is my first day going below parallel in nearly 2 weeks and my knee felt great. I ended up giving the DUs 2 attempts per attempt…if that makes any sense. Since I only got 14 my first attempt (with a new rope) I did another attempt immediately and then waited the 2 min rest. So I went 14, 15, 22 which were my best effort between my 2 attempts x 3 “sets”. I got 34 T2B and 28 wall ball.
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4.20.14

Happy Easter…and, yes, even in Colorado today is a celebration of God, not other things…

Rest Day.
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4.19.14

Strength
10×3 push press @210

Extra
1 mile sled drag (45#)
100 situps
1 mile sled drag (45#)
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4.18.14

Warmup
Banded shoulder pass throughs

Strength
8×4 Push Press @195

Extra
4 rounds, not for time
Max strict pullups
Max kip HSPU
Max T2B
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4.17.14

Warmup
Banded hamstring stretches and hip stretches, couch sits and leg swings

Strength
7×5 Push Press @185

Extra
Find 3rm hang power snatch and 3rm hang power clean
4 rounds max GHD situps
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4.16.14

Warmup
Banded hamstring stretches and hip stretches, couch sits and leg swings

Strength
2×1 deadlift @85%
5×5 Russian deadlift

Extra
50 good mornings (65#)
3 rounds max ring dips
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4.15.14

Warmup
Bar work to work on push press skill and banded rotator cuff work

Strength
6×6 push press @175

Extra
3 rounds max distance front rack lunge (135)
50 situps holding 40# to chest
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4.14.14

Warmup
Alternate between banded hamstring stretches, hip stretches and couch sits

Strength
3×1 deadlift @80%
6×6 deadlift @60%

Extra
3 rounds
20 hip extensions
20 GHD situps
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4.13.14

Rest

Day
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4.12.14

Here is what I did today. I think I have to abandon my Smolov cycle for squatting. My knee is definitely better, but not ready to lift and go below parallel yet.

I warmed up with PVC and bar only behind the neck presses, dips (practice knees out, torso remaining upright, driving off of heals, not toes). And slowly added weight to do Smolov PP.

Push press, 10×3 @200

Was going to do the following:
800m sandbag carry
25 burpees
800 sled drag
25 situps
x2

Ended up doing…
800m sandbag carry
25 burpees
800m sandbag carry
25 situps
About 500m sled pull @135
Final 300m sled pull @90

The sled drag was MUCH more difficult than I thought. And the drag starts at my box uphill for the first 200m.
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4.11.14

Warmup
Knee still isn’t 100% so I am not pushing it. Doing deadlifts today, and probably tomorrow, instead.

Smolov
8×4 Push press @180
8×4 deadlift @290
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4.10.14

Warmup
Overhead stretching for Smolov

Smolov
7×5 Push press @170

Extra
1-1-1-1-1 weighted strict pullups
3 rounds max pushups
50 russian twists with 20#
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4.9.14

Warmup
Take plenty of time to warmup to Smolov

Smolov
7×5 squat @220

Strength
5 rounds max pullups
2 rounds max chinups
5 rounds max L-sit hanging from bar

I had to change it up as my knee is bugging me so I didn’t squat to full depth. Instead I did box squats to a 20 inch box to prevent getting quite to parallel – once I get to about parallel and below my knee starts to hurt. I am also going to alter my plan for tomorrow (squat cleans to thrusters) to give my knee another day of rest in hopes that I can get back to squatting on Friday.
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4.8.14

Oly
3×5 sotts press with bar
10 min to find max hang snatch

Smolov
6×6 push press @160

Extra
50 GHD situps
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4.7.14

Warmup
3×3 OHS – quickly find max

Smolov
6×6 squat @210

Extra
25 strict ring dips
25 strict ring dips +25#
3 rounds max T2B
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4.6.14

Rest Day
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4.5.14

Smolov
10×3 squat @240
10×3 push press @185
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4.4.14

Smolov
8×4 squat @230
8×4 push press @175
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4.3.14

Warmup
Behind the neck snatch grip press

Strength
7×5 push press at 165
3×3 max weight good mornings
10 turkish get-ups using 50# DB
Accumulate 5 minutes in a plank
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4.2.14

Warmup
Hip swings, spiderman lunges warmup to Smolov

Strength

7×5 squat at 215
3 rounds max strict pullups
1 round max weighted (25#) pullup
50 situps holding 30# DB to chest
100m farmer carry with 55# in each hand
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4.1.14

Warmup
Behind the neck press to warmup to Smolov weight
Find the 3×3 strict listed below

Strength
3×3 strict behind the neck push press
6×6 push press at 155
5×5 deadlift, find max
3 rounds max knees to elbow

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