It’s Gettin’ Heavy in Here, Yo!

Sorry … hope my title wasn’t too street for you all. I’m just kind of cool like that.

I hope you all enjoyed the Static Play warm up today. I wasn’t sure how it was going to play out but think it ended up being really good. My shoulders sure felt better afterwards.

The Smolov lifts are getting heavy but I, personally, have seen a huge improvement in everyone’s press form. Keep at it … just one week left and you’re all doing fantastically!

Oh, those jumping squats in MetCon 2? BRUTAL. We, at the 6 AM party, were actually laughing at ourselves because none of us could get more than a credit card’s height off the ground. Did not see that coming.

Warm Up
Static Play
2x
1-minute plank hold
30-seconds side plank (each side)
20-seconds Pull Up Hang
10-second Handstand Hold

Mobility
PNF Hamstring
Hip flexor
Calves on wall
Shoulders: PVC, bands, box stretch
Seated twist

Strength
Smolov, Jr.
Week 2, Day 4
10x 3 @ 85% +/-5 lb.

MetCon
5 minute AMRAP
4 Chest to Bar
6 Squats
8 Sit Ups

Rest 2 minutes

3 minute AMRAP
6 Mountain Climbers (2-count)
8 Jumping Squats