Competitors, Week of 10/6/2014

Last week of Smolov Jr.!

Monday:
Smolov Jr W3D1: Back Squat 6×6 @ 5-10# more than what you did last week (If you had any fails last week, add 5#. If you didn’t have any fails last week, add 10#. Stick with either 5 or 10# all week).

10 rounds:
50 meter sprint
50 meter recovery run (do not slow down your cadence, just your angle of falling (which will slow down your speed))
30 second rest
If you don’t know what cadence means, ask

Tuesday:
5×2 Snatch Grip Deadlift @ 95-110% of 1RM Snatch

6×8 Weighted Ring Dips (same weight as last week)

5×5 Bench Press @ 70% of 1RM

Wednesday:
Smolov Jr W3D2: Back Squat 7×5 @ 5-10# more than what you did last week (If you had any fails last week, add 5#. If you didn’t have any fails last week, add 10#. Stick with either 5 or 10# all week).

As many rope climbs as possible in 5 minutes (touch the rafter above the chain to complete each rep)

Friday:
5×2 Squat Clean @ 95% of 1 RM (warm-up to this weight. Let go of the bar after each rep and reset for the 2nd rep. Do not REST between the 2 reps though)

Smolov Jr W3D3: Back Squat 8×4 @ 5-10# more than what you did last week (If you had any fails last week, add 5#. If you didn’t have any fails last week, add 10#. Stick with either 5 or 10# all week).

Saturday:
5×2 Squat Snatch @ 95% of 1 RM (warm-up to this weight. Let go of the bar after each rep and reset for the 2nd rep. Do not REST between the 2 reps though)

Smolov Jr W3D4: Back Squat 10×3 @ 5-10# more than what you did last week (If you had any fails last week, add 5#. If you didn’t have any fails last week, add 10#. Stick with either 5 or 10# all week). Just noticed I messed up the rep scheme for day 4 for the last 2 weeks. Sorry about that! Don’t worry, you squatted heavy for 3 weeks. You will still see gains.

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