STUDIO CITY
STRENGTH
SMOLOV JR. CYCLE BEGINS
BACK SQUAT
6 X 6 @ 70%

WOD
AMRAP IN  12 MINUTES
15 BOX JUMP OVERS (24/20)
12 TOES TO BAR
 9 PUSH JERKS (135/95)

ACCESSORY
PULL UP PROTOCOL
STRICT PULL UP TEST
*if you achieve over 7 strict pullups put some weight for the entire protocol –IF YOU DON’T HAVE PULLUPS WITHOUT A BAND –find your 7 rep max with a thickness of band and stay with that band for the whole protocol

DAY 1 : (STRICT) 5-4-3-2-1  

Strength work
5 x 10 Slow & controlled
REVERSE FLY


HERMOSA BEACH
STRENGTH
Front Squat
3 x 3 @ 70%
2 x 2 @ 80%
1 x Max Effort Reps @ 80%

WOD
5 Rounds for time:
12 Pullups
20 Double Unders
20 Wall Balls (20/14)



 

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