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Back Squat 5 Reps

Back Squat 5 Reps Use the heaviest weight you can for each set. Rest as needed between sets.

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Every 5 mins for 20 mins: Rows, One Arm Alternating Kettlebell Swings and Burpee Box Jumps

Every 5 mins for 20 mins do: Row, 300 m 30 One Arm Alternating Kettlebell Swings, 53/35 lbs 10 Burpee Box Jumps, 30/24 in

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Nothing assigned for December 18, 2017

Smolov Jr Back Squat Day 3

Back Squat 8x4 at 80% 1RM Rest as needed between sets.

=============== @ 80% + 5-10#

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Smolov Jr Push Press Day 3

Push Press 8x4 at 80% 1RM Rest as needed between sets.

=============== @ 80% + 5#

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Weighted Pull-up 5-5-5-5

Weighted Pull-up 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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Good Morning 12-12-12

Good Morning 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets.

=============== Use a light weight

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Plank Hold : 3x 60 secs

Plank Hold 3x 60 secs Rest as needed between sets.

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Press In Split 3-3-3-3

Press In Split 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Jerk Dip + Push Jerk + Split Jerk 1-1-1-1-1

Jerk Dip + Push Jerk + Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

=============== Jerk Dip + Power Jerk + Split Jerk 5 x (1+1+1)

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Front Squat 4x3

Front Squat 4x3 Use the same weight for each set. Rest as needed between sets.

=============== Straight sets

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