WOD 130706:

WOD 130706:

>This is it boys and girls. Last day of the Smolov Jr. loading cycle, and a day that many of us have been looking forward to for, well…three weeks. Next week we’ll be de-loading and then testing.

Strength

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 3/4 – Click Here for Smolov Calculator

HBBS 10X3 @ 85% – rest at least 2 minutes

BBG

1) 10 minutes to establish a 1RM Snatch.

2) 10 minutes to establish a 1RM Clean & Jerk.

Conditioning

12-9-6 of:

Power Clean & Jerk 185/120#
Bar Muscle-Ups

For time.