Aug 26 & 28

#SWOLE-OV

For the past month, our crew has embarked on Smolov:

3 Weeks
Day 1 - 4x9
Day 2 - 5x7
Day 3 - 7x5
Day 4 - 10x3

Each week, weights increase across the board. We are retesting our new squat maxes soon.. stay tuned!

Tuesday

Max Effort
Axle Bar Bench Press 5x5

Dynamic Effort
Band Resisted Incline Bench 10x2

Accessory
Weighted Strict Ring Dip 8x3
*3 second pause @ top, 3 seconds @ bottom, lockout

July 22, 29, 31

 The crew throwing down for Zach's goodbye workout. Melinda even brought cookies!!

 

Tuesday 22nd 

Max Effort
Conventional Deadlift Off Blocks 3x3
+
Remove 10% of max set & perform MAX REPS


Dynamic Effort
Ultra Wide Sumo Good Morning 10x2


Core
Standing Barbell Twists

Tuesday 29th 

Hang Clean 5x3 - 80%, 85%, 87.5%, 90%, 92%


Clean Pull 3x3 - 90%, 95%, 100%


"Zach"
Deadlift 5-4-3-2-1 (315/225)
Burpee Box Jump Overs 1-2-3-4-5

Thursday 31st 

Bench Press SINGLE - 4 seconds down, 3 second pause, UP


Band Resisted Bench Press Ladder
2 Reps @ 80% w. Bands
3 Reps @ 75% w. Bands
4 Reps @ 70% w. Bands
5 Reps @ 65% w. Bands
Max Reps @ 60% w. Bands

*Rest as needed b/t sets


5 Sets
Weighted/Strict Dips 5-8
DB Row 3-5