Thu 21 Nov 2013

Back squat (Smolov Jr. w3d2)
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100 kg.
Work sets: 7s x 5r x 122.5 kg.
Quite tough.

5 x 122.5 kg, 1st set

5 x 122.5 kg, 4th set

5 x 122.5 kg, 7th set

Superset
CB bicep curls: 4 x 10 x 30 kg.
CB tricep extensions: 4 x 10 x 40 kg.

WOD w Smuksen

For total reps, 7 rounds of:

1 min AirDyne (kcal)

1 min DUs

1 min thrusters @ 30 kg

Score: 570.