3 x 9 Back Squats @ 70%
10 Power Snatches (115/75)
10 Roll Outs
10 Bent Over Rows
Empty Bar Goodmornings (45/35)
(30 sec on/30 sec off) 5 Rounds
For the first three weeks of December we will be going through a modified version of the Smolov Squat Program. The focus on the program is to simply build strength. In the process you will get comfortable with the squat at higher percentages of your one rep max. At the end of the three weeks, you will have a chance to re-test your max back squat.
The rep schemes and percentages are the same as the Smolov Jr. or Base Cycle of the regular Smolov program. However the sets are lowered and one day of the program is taken out. We will be back squatting three days per week at high percentages so here are some things to consider as we go through this.
*Your WOD times may not be the same. WODs may take longer than what you plan, or are accustom to.
*Scale WODs when you feel the squat program is tanking your legs. Forget about the whiteboard and focus on the strength. It will benefit you more later. The WODs in December (especially on squat days) are designed to be short. Most will be 10 minutes or under. If you find this isn’t the case, scale more appropriately.
*Use this program to your benefit. If depth in the squat is a consistent problem area, mobilize, mobilize, and mobilize some more throughout the program. By the end you will have a much stronger and full range of motion squat.
*If you miss a day/class…come in during an open gym and just squat without the WOD or make it up on another day. Do not double up days on one day if you miss, just skip it.
*Figure out the percentages for each day to get maximum benefit. If you have difficulty completing the reps, use the Wendler percentages posted above the weights. They are slightly lighter and may be more manageable.
*Eat! Fuel your body for the work it will be doing in the gym. Quality carbs and protein are best post WOD.
Questions? Let us know!