November 12- November 18

Congratulations to everyone on making it through the first week of Smolov Jr. I am seeing some beautiful front squats 🙂 Let’s keep up the good form while pushing hard. Make sure you are eating plenty and keeping up with mobility- especially in the hip complex. I hope everyone got a chance to watch Worlds last week and continues to feed off that inspiring energy as the front squats get heavier this week! Keep it up 🙂

Day 1 

  • activation: side lying clams x 25/side,  bird dog x 10/side
  • power snatch from hips + snatch from hips 5 x (1+1) @ 90-93% last week’s heavy set
  • power clean from hips + clean from hips 5 x (1+1) @ 90-93% last week’s heavy set
  • front squat 10×3@85%
  • 3 rounds:
    • bench press x 8-12
    • double bent over DB/KB row x 8-12

Day 2 

  • pause split jerk, 2 count pause in dip and in catch 8×1@78%
  • 3 rounds:
    • half kneeling single arm DB press x 10-12/side
    • banded pull aparts x 20, light band
  • 3 rounds
    • overhead tricep extensions x 12-15
    • hammer curls x 10-15, heavier than last week
  • core: 30 sec side plank + 12 hip taps + 7 twists / side x 3

Day 3 

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×2@ 78%
  • clean with pause below knee 4×2@ 78%
  • front squat 6×6@70% + 3-5 kg
  • single arm OH carry x 40 m/side, heavy
  • GHD sit ups to parallel 3×15 (weighted if possible)

Day 4

  • snatch push press  5×5 @ 55% (snatch)
  • clean lift off 5×5@85%
  • 3 rounds:
    • banded good mornings x25, light to moderate
    • cossack squat 8/side, light to moderate
    • DB upright rows x 12-15, moderate

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 81%
  • clean pull + clean + power jerk, build up to (1+1+1) @ 81%
  • Front squat 7×5@75% + 3-5 kg

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