There will be some tweaks to the template to fit the overall volume of the programs, but the majority of the daily work will remain the same. For the Smolov Jr. portion of the cycle (the first three weeks), our Weightlifting (BBG) volume will be paired back slightly. For the entire cycle (16 weeks), our conditioning pieces will show the most overall change, as they will focus more on gymnastics, calisthenics, and general aerobic capacity work.
BBG
7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
- Score: 70/70/70f/70/70/70/70 (wasn't heaviest...)
Strength
Smolov 1/1 – Click Here for Smolov Calculator
HBBS 6X6 @ 70% – rest at least 2 minutes
- 1RM = 167 kg
- Score: 117 kg, no fails
Conditioning
15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.
- skipped
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