Monday: Smolov Day 5

Training:
WOD 1: 5:00 am
Warm Up:
ROM drills, barbell deadlifts, squats and goodmornings.


Strength:
Back Squat: (Smolov, D5)
4 x 9 x 200#

Deadlift:
5 x 2 x 275#

DB Bench Press:
3 x 10 x 60# dbs

Work Capacity:
4 rounds AFAP:
10 x Deadlift (135#)
20 x Pushup

Durability:
Leg levers, 4 count flutter kicks
Foam roll/AIS stretching

WOD 2: Evening
Endurance:
Run:
50 min w/ 20# vest (easy pace)

Daily Report:
Notes: At the suggestion of Shane Skowron (sstrains.blogspot.com) I have been altering my warm-up for squats a bit as well as wearing my running pants while squatting in the morning. I believe it has really helped me keep my legs warm and also to get my hamstrings firing. Slowly but surely my squat is improving. Deadlifts  were easy, light and explosive. I am going to experiment with adding a short work capacity section in after my strength portion. I will keep them no longer than 10-12 minutes.
Body: Rested from the weekend.
Nutrition:
Sleep: 7 hours
Reading: Romans 5-6 and Genesis 8-11