11
Sep
9/11/15
Strength:
Smolov Jr. Day 11
Back squat:
8×4@80% +10-20lbs
Metcon:
30*-20*-10*
Kb snatch (53/35)
Oh kb lunge (split reps between arms)
*5 muscle ups between each round (15 ring dips)
**upscale to 7 muscle ups
Core:
30 v-ups
1 min arch hold
1 min hollow hold
A correct “v-up” demonstration