KevinPenland.com

WOD 130709:

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 155/105#

-then-

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

WOD 130706:

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

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.

WOD 130705:

Strength

*Recommendations for week three:

Smolov 3/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

3 rounds for time of:

25m Sled Drag (facing forward, i.e. running style) 135/90#
20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90#
30 KB Snatch 24/16kg (15L/15R anyhow)

WOD 130704:

Rest day.

WOD 130703

WOD 130703:

Strength 1

*Recommendations for week three:

Smolov 3/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – very heavy, rest 30 sec

Wod 130702

BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

60 C2B Pullups for time*

*EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top)