Building the Body

Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.

Out in the garage just after 10 and started with CS Activation.


3 Rounds

  • 50 DU
  • 1:00 Squat Hold

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×265#
  • 10x3x290#

I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.

Time for some bodybuilding!!

7 Rounds
* Keep moving, no real rest

  • 10 Incline DB Bench Press (20-25-30-35-40-45-50)
  • 8/8 Kroc Rows (3×53# KB, 4×70# KB)

4 Rounds

  • 10 Incline Flyes (15-15-20-25)
  • 10 Band Pulldowns (like pull-up motion, green, kneeling)
  • Rest 1:00

4 Rounds

  • 12 Skull Crushers (45#)
  • 12 Barbell Curls (45#)
  • Rest 1:00

3 Rounds

  • MAX Ring Dips (Strict, then kipping)
  • MAX C2D Push-ups
  • MAX Speed Band Curls (red)
  • 2:00 Squat Hold

I haven’t felt an arm pump like that in ages.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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