26July13. WK 3 squat day 3 of the cycle.

Strength

*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.

Smolov 3/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

3 rounds for time of:

25m Sled Drag (facing forward, i.e. running style) 135/90#

       (I have a good idea for this involving blue mat, wooden box and weight)

20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90# 
30 KB Snatch 16kg (15L/15R anyhow)