A Smolov AND Active Recovery Day?

/in /by

It’s true! You can have the best of both worlds … sort of.

Lifting Class
Deadlifts
5x 3 @ 80%

Bench Press
6x 4 @ 70%

Accessories
6x
6 GHD Sit Ups
6 Knee Jumps

CrossFit Class
Warm Up
7 Minute EMOM
4 Burpees
8 Jumping Jacks

Pre-work Mobility
Lunge stretch -> Twist (cool guy)
Lie on back twist
Hip Flexor on Wall
Pain ball shoulders and feet
Foam roll

Strength
Smolov, Jr.
Week 2, Day 3
Shoulder Press
8x 4 @ 80% +/-5 lb.

MetCon
6 Minute AMRAP
6 Hand-release Push Ups
12 Russian Kettle Bell Swings 2 pood/1.5 pood
24 Flutter Kicks (2-count)

Post-work Mobility
Hip Flexor on Wall
PNF Hamstring
PVC Pass-through
Shoulders on Bands

You would’ve thought we were all back in P.E. class with all the giggling and general jumping jack silliness … it was fun!