Really hot today...

Sprints at the soccer fields - I'm really enjoying this addition to my routine. Getting back to my roots I guess.

15x10m sprints - every 30 seconds

Rest 4 min

10-10-40 shuttle run EMOTM x 4 min
Rest 4 min
10-10-40 shuttle run EMOTM x 4 min

15 long stride walking lunges; rest 15 seconds x 4

Smolov Squat - Day 1

Back Squat
65% x 8 x 3 -205#
70% x 5 -225#
75% x 2 x 2 -240#
80% x 1 -255#

Press 4x5 - 135#

Box Jump - 46" 5x5

Training:
DL build quickly to a tough single - 425#
DL 5 x 5; rest 60 sec - 315#

EMOTM x 15 min - 2 muscle ups

4x10 GH Raises; rest 1 min
3x10 HLR; rest 1 min

Training:
Sprint Starts 5m - x 10; Rest 20 sec - fast and explosive
Sprint 10m x 10; Rest 30 sec
Sprint 30m x 10; rest 60 sec
Sprint 100m x 6; rest 120 sec

Training
A1. Bench Press -215# 3x5; rest 40 sec
A2. Front Squat -  205# 3x5; rest 40 sec

B1. Bench Press - 215x3x3; rest 40 sec
B2. Front Squat - 238x2x3; rest 40 sec

+
10....1 - pullups
1....10 - pushups
4:20

Training:
2 sets - Rest 10 minutes between
15-12-9
Deadlift 225#
Ring Dips
24" Box Jumps

Times - 3:35, 4:45 (really hot in the garage)

Training:
Snatch (light tech work) - 95x3, 115x3, 135x3, 155x3
Snatch Balance - 155x2, 175x2, 195x2, 215x2

3 sets;
Front Squat x 5 (215, 225, 235)
Pullups x 20

Glute Ham raise - 3 x 10 - rest 45 sec (slow eccentric)

Training:
Sprints
200+m x 6; rest 2 minutes (all times near 27, with a couple 25s)
30m x 10; rest 30 seconds (these hurt after the 200's)

Training:
EMOTM x 20min alternating
3 HPSn - 135#
7 HSPU x 5 min
7 Pushup x 5 min


+

HLR - 3 x 10 rest 45sec

Training:

Back Squat - 5x5
225,247,261,275,297

+

EMOTM alternating minutes x 20min
10 kipping pullups
20 sec airdyne sprint - 129 total cal/12.9 avg

Tough Day:
EMOTM x 10 minutes
155# power snatch.Squat snatch

EMOTM x 4 minutes
2 x Squat clean 245#

E30s x 4 minutes
2 x power clean 225#


5 Sets:
12 HSPU
9 88# KBS
6 30" Box Jump
Row 250m sub 1:40/500m pace
Rest 4min

1:59,1:48,1:51,1:57,1:58

Training:
Squat Clean from blocks - heavy double
205,225,245,265,285x1

EMOTM w/30# weighted vest, alternating b/t 10 pullup/10 wall ball (30#ball)
-16minutes

Yesterday:
EMOTM
Deadlift x 5 - 135,135,225,225,275x8minuts
T2B x 5

Then

3 rounds
20 Ring Dips
Airdyne sprint 20 sec for calories - 14,13,13
-almost died after this one it was so hot

100 Degrees:

10x20m sprints rest 30sec
10x50m sprints EMOTM
4x100m sprints rest 1:30