Warm-up-
24kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
TGU- 32kgx4 minutes, 24kgx4 minutes
DL:
310x4, 320x3, 330x2, 340x1
All with a clean grip, no hook.
Bench press:
180x9, 180x9, 180x9, 180x9
88lbs DB row:
3x5
20 lbs plate curl:
3x5
24kg BU C&P:
3x (1,2,3)
32kg swing:
20 reps at the top of the minute for 5 minutes
4 comments:
There's so much good stuff in that session I don't know where to start. So I'll just say that you definitely made up for Friday and that you are operating on a different level these days.
Well put Colin, Martin you have cranked up the intensity to an astounding level. Clean grip deads with those weights is very demanding and the swing finisher must have been punishing .. Great work!
I did some more reading about the Smolov and it talks about a two week switching phase consisting of speed work. If your Russian Squat Assault program has a switching phase, what lifts/exercises are you planning to do?
Colin-
Thanks for the encouraging words. I feel really good about how my training has been progressing since I made the decision to compete.
Franklin-
Again, thanks for the encouragement. I am enjoying a rare period of improvement in almost every aspect of my training.
I have no plans to do a switching phase. It is my opinion that I am not advanced enough to need one. I will do one when I do the full Smolov, and I will focus on box jumps, power cleans and speed squats. I also have been kicking around the idea of some dead stop squats for the switching phase.
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