22July13. Monday. Last wk of this squat cycle.

BBG   (15min)

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength  (20min)

Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest