Strength:
Smolov Back Squat
Calculator:
8 sets x 4 reps @ 80%
Rest up to 2 minutes between sets
If last week’s squats were all easy, and you had zero problem with any reps, you may add 10lbs this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add 5lbs. If you could not complete all sets, could not walk because you were so sore, then do not add weight.
Conditioning:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of 95/65-lb. shoulder press (no rack)
Rest 15 seconds
Shoulder Press MUST BE STRICT! No knee bend, no push-press.
