The Final Smolov Week Begins

/in /by

And it promises to be a beast … that third week of the Smolov, Jr. cycle always is!

Olympic Class
Snatch & Overhead Work
10x
Hang Snatch -> Overhead Squat -> Overhead Squat
Sets 1-3: 65%
Sets 4-7: 70%
Sets 8-10: 60%

Accessories
6x
5 GHD Sit Ups
15 Triceps Extension with band

CrossFit Class
Smolov, Jr.
Week 3, Day 1
6x 6 @ 70% +/- 5 lb. from last week’s numbers

MetCon
Maxes in Minutes
1 Minute Wall Balls 20 lb./14 lb.
Rest 30 seconds

2 Minutes Squats
Rest 1 minute

3 Minutes Sit Ups
Rest 90 seconds

4 Minutes Double Unders

Great work last week and today by all. We can really see progress with the technique for a shoulder press. Keep it up … it’s the last few days of the cycle!