Tag: Split Jump

Grinding Smolov Jr.

Headed in early before the 9am so I could finish up week 2 of Smolov Jr. shoulder presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 10x3x137.5#

Felt rough from the get-go, but I made it through every set. Rushed in and started right away too without any other type of warm-up. Was only taking about 90 seconds of rest between sets so I could finish before class started. The final week should be interesting. I think I’ll bump up the weights a bit over the recommended. My shoulders are feeling strong!

Warm-up

3 Rounds NFT

  • 300m Row
  • 15 Reverse Hypers on GHD

I worked up quite the sweat!

Warmed up deadlifts with 4×155#, 4×245#, and 4×315#.

XWOD

  • 4-4-4-4-4-4 Deadlifts (365#)
  • 2-1-2-1-2-1 Explosive movement
    • 2s: Split Jumps (2 each leg, sandbag on back)
    • 1s: Kneeling Jump (10.25″ – 45-45-25 HG bumpers stacked)

Haven’t done any heavy deadlifts for volume in quite some time. Felt really good!

Conditioning

5 Rounds (Tabata style)

  • 20s Wall Balls (20# MB, 10′ target)
  • 10s Rest
  • 20s Sit-ups
  • 10s Rest

I did 10 wall balls and 11 sit-ups each round.

Midline

3 Round NFT

  • 20 Russian Twists (53# KB)
  • 45s Plank

After class I stayed to do some extra work. Did Crossover Symmetry Iron Scap with the blue bands for heavy and yellow for light. Burn baby!

4 Rounds NFT

  • 15 GHD Sit-ups
  • 15 Back Extensions

Focused on being as explosive as possible for both movements, which got me breathing pretty damn heavy. Took solid rest between rounds to recover.

In the evening I went for a walk. 3.22 miles in 48:29. During the summers my conditioning is always the best, which I attribute in large part to walking so much on the golf course. Felt like some fresh air tonight and the walk was perfect.