Mayhem Aerobic 2.1

4 Sets:

200 meters fast :53

200 meter walk - ~1:15 per 100m

500 meters fast 2:20

15 sec rest

100 meter walk

200s sub :50, 500s sub 2:10

Smolov 9.1

Back Squat

1x3 @ 250#

1x4 @ 290#

3x4 @ 325#

1x5 @ 325#

Yoga Core

Aux

Reverse Sled 5 minutes @ 70#

Mayhem Aerobic 1.2

5 Sets:

100 meters mod - :33

300 meters mod/fast - 1:31

200 meters fast - :53

*Rest 3 mins between

Rx'd

Mayhem Aerobic 1.1

Run 6 minutes for max distance

LT = ~1375 meters

1390 meters

Smolov 8

A1.  Snatch Pull + Power Snatch 5x2 @ 95# - 115# - 125# - 135# - 145#

A2.  Depth Jumps 5x4

B.  DB Bulgarian split squats 3x8 @ 60# - 65# - 70#

C.  Elevated Speed Skater Squats 3x8 @ 15# DB

D.  Machine SL Squish the Bugs (Glute/Hip ext rotators) 3x10 @ 30# - 40# - 40#

Hanging Tough Challenge

Max one hand hang from a pull-up bar.

Left arm hang - 119.9 sec

Right arm hang - 9.3 sec

Aux Core

Front Plank with forearm punch onto ball 3x10ea

DB Reach Under to Extension 3x10ea @ 10#

DB Pullovers 3x12 @ 45#

3 Sets, each leg at once:

Side Lying MF Hip Flexion to ER to Extension x10 @ 5#

Supine MF SLR into Abduction/Adduction x5 @ 5#

Supine Elevated MF Hip Flexion 3x10 @ 15#

Metcon

6 RFT:

24 KBS, 1.5 pood

12 Burpees

11:54

Smolov 7

A1. Strict Pullups 4x6 @ BW

A2. Seated Box Jumps 4x4 @ 24"

B. Pause Front Squats (2 sec in bottom) 4x3 @ 185# - 195# - 205# - 215#

B2. DB Neutral Grip Incline Press 4 sets: 60# x 10, 65# x 10, 70# x 10, 75# x 8

C. Clean Pull + Power Clean 5x2 @ 135# - 155# - 165# - 175# - 185#

Directly into 5 Squat Jumps, 35# DBs

D1. QL Raises 3x10 @ 30# DB

D2. Supine Ring Pullups (feet elevated) 3x10 @ BW

Smolov 6.2 + Metcon

Back Squat - Build to heavy single

275# - 315# - 335# - 350# - 370# - 385#

3 cycles, 3 mins each:

5 strict pullups

7 thrusters, 95#

*rest 3 mins btwn

3R + 2, 2R + 5 + 2, 2R + 1

Metcon Aux

Cals Bike 50-40-30-20-10

*Work rest 1:2

1:49, 1:53, 1:11, :35, :14

Single Leg Adductor Squats (opposite leg elevated) 3x8 @ 45# DB

Reverse lunge step through (down leg w/ medial band resistance) 3x8

Landmine Speed Skater Squats 4x10 @ BB + 10#

Str Core

L Seated BB Press 45# x 25, 65# x 20, 85# x 12

DB Rows 3x10 @ 85#

DB Neutral Grip Bench Press 3x10 @ 75#

BB Rows shin to gut 3x6 @ 185#

Jefferson Curls 3x8 @ 15# DBs

Stir the Pots stability ball 3x10

Smolov 6.1

MF Fire Hydrants 2x15 @ 10#

MF Clamshells 2x10 @ 10#

Hip Flexor Pulses 2x20

Back Squat - Build to heavy single

Singles @ 340# - 365# - 375#

Nordics 3x5 

MF Prone Hamstring Curl 3x10 @ 20#

Aux/Str

Poliquin Step Ups 4x15

Donkey Calf Raises (Belted) 4x25 @ 45#

With MF, each leg all at once, 3 sets each leg:

A.  Side Lying Abductor Raise x10 @ 10#

Standing Lateral/Abductor Raises x10 @ 10#

B.  Standing Bent Over Glute Kickbacks x10 @ 15#

Kneeling Glute Kickback Raises x10 @15#

Battling Ropes, 20 on 10 off x 5 rounds:

Squat alternating waves

Double Slams

Sweepers

Side Tosses

Aux

Forearm Circuit, 3 sets:

Standing Flexor Curl x12 @ 5#

Straight Arm Single Arm DB Extensions x15 @ 10#

Single Arm Pronation/Supination x10 @ 2.5#

Stability ball leg curls 3x15

Kneeling Ab Wheel jumps 3x10 change distance each set

Smolov 5.4

Back Squat 10x3 @ 305#