Metcon

Tabata KBS, 1.5 pood

Tabata Pushups

96, 68

Smolov 4.2 + Str

DB Reach under to extension 3x10 @ 10#

DB Neutral Grip Bench Press 3x10 @ 70#

Back Squat 5x7 @ 290#

Supine Cable Double Hip Flexion 3x12 @ 50#

Metcon - The Ghost

6 Rounds for reps:

1 Min Cal Row

1 Min Burpees

1 Min DUs

*Rest 1 min between rounds

LT = 535 (107-99-84-86-83-76)

Total = 460 (89-91-78-67-65-70)

*Too many DU breaks and conditioning down

*Better than first time which was 455

Smolov 4.1 + Str

Seated Cable Pancake 4x10 @ 55#

Strict Pullups 5x6 @ BW

Machine Rows 2x10 wide, 2x10 narrow @ 75#

Back Squat 4x9 @ 285#

Behind the head kneeling rope pulldowns 3x10 @ 55# - 60# - 65#

Half kneeling cross lat pulldowns 3x10 @ 25# - 27.5# - 27.5#

Single Arm kneeling lat pulldowns 3x10 @ 20# - 25# - 25#

Bike

Max Cals in 2 minutes - 59

Previous: 51 in 1 min, 102 in 5 mins, 162 in 10 mins

Metcon

For time:

2 rounds of:

12 burpees

12 power cleans, 95#

12 burpees

12 thrusters, 95#

2 rounds of:

12 burpees

12 power cleans, 115#

12 burpees

12 thrusters, 115#

2 rounds of:

12 burpees

12 power cleans, 135#

12 burpees

12 thrusters, 135#

Time cap: 16 minutes

2R + 12 + 12 + 12 + 5

Total reps = 137

* Been awhile since doing thrusters (R shoulder)

Smolov 3.4

Tib Bar 3x30 @ 25#

DB External Rotator 1x15 @ 10#, 2x10 @ 15#

Back Squat 10x3 @ 295#

Aux Cor

3 Sets x 1 min each, no rest between sets:

Straight Leg Hip Lifts
Hollow Hold Scissors
Flutter Kicks w/ DB OH

2 sets per leg:

Hip Flexors x75 directly into...
Band Resisted High Knees (band around waist), in place, x10 sec

Metcon

 4 Rounds for reps:

40 seconds of dumbbell push presses, 45#
20 seconds of rest
40 seconds of dumbbell deadlifts, 45#
20 seconds of rest
40 seconds of double-unders
20 seconds of rest

Rd 1-   86

Rd 2-   81

Rd 3-  77

Rd 4-  72

Total-  316

Smolov 3.3

Poliquin Step Ups 4x15 @ BW

Knee jumps 3x3

GH Raises 3x8 

Back Squat 7x5 @ 290#

MF Standing Glute Kickbacks 2x15 @ 15#

MF Clamshells 2x15 @ 5#

Core Aux

3 Sets x 1 min each, 1 min rest between sets:
Kneeling Ab Wheel

L Seated Bicycle Kicks w/ PVC OH 

Reverse Crunch Pulses on bench w/ 10# ball btwn knees

3 Sets:

Standing MF Hip Flexors 3x20 @ 15#

Seated Hip Flexor Lift Offs over KB 3x10

3 Sets:

Band Resisted Fast SL Step Ups 3x10 

Hip Flexor Lift Offs, standing 3x10

Supine Extended MF Hip Flexors 2x15 @ 5#

Sta

Reverse Sled 55# x 10 minutes

Smolov 3.2

Rear Neck 3x15 @ 55#

Side Neck 3x15 @ 45#

Back Squat 5x7 @ 285#

Track - cooper test

Run max distance in 12 minutes

Just over 2200 meters

*Paced not all out

Smolov 3.1

Back Squat 4x9 @ 280#

Nordics 3x2

Aerobic

 EMOM 30:

1 - 1 Power Clean, 185#

2 - Max Cals Rower

3 - Rest

11-12-10-12-14-14-14-11-11-12

Total = 111

Forearm Roller

Flexion 4 sets @ 15#

Extension 4 sets @ 5#

Str Aux

Machine Rope Pull Throughs 3x10 @ 50#

DB Butterfly 3x20 @ 25#

Cable Pancake 3x12 @ 50#

Couch Stretch Pulses 3x20

Banded High Hip Adductions 3x20 @ thin red

Strict Pullups 3x6

Donkey Calf Raise (belt) 3x25 @ 45# 

Smolov 2.2

Back Squat

1x12 @ 135#

1x8 @ 185#

2x5 @ 235# - 285#

2x2 @ 315# - 335#