Monday: Smolov Day 9

Training:
WOD 1: 5:00 am
Warm Up:
1000 m row
Goblet squats (55#)
Swings (55#)

Strength:
Back Squat: (Smolov, D9)
4 x 9 x 210#

Deadlift:
1 x 2 x 285#

Pullups:
3 x 10

Work Capacity:
10-8-6 AFAP:
Deadlift (225#)
Swing (70#)
Pullups

Durability:
Reverse hyper extensions
100 x 4 count leg levers
AIS Stretch/Foam Roll

WOD 2: Evening
Endurance:
5 rounds:
400 m run (easy pace, 9 min per mile pace)
400 m run (fast pace, kept each between 5:30 - 6:00 min per mile pace on each)

rest 2 hours

Sprint work on basketball court

Daily Report:
Notes: Squats felt good today. Legs were fresh after taking the weekend off. Deadlift went up very easy. Work capacity was tough, especially on the lower back. My grip needs to improve. Sprint work was easy today. The fast 400's were done at about 85% effort because I wanted to save my legs for the last week of the Smolov base squat cycle. Cannot remember how many sprints I did on the basketball court. Focus was on short, intense bursts of speed which I felt confident in today.
Body: Lower back a bit sore but otherwise fine.
Nutrition: Decent. Post workout meal of grape nuts and whole milk is working great and I feel is really aiding in my recovery. Watching my milk intake and keeping it to approx 35 oz per day of whole milk, all drank in the morning post workout.
Sleep: 5.5 hours
Reading: Romans 7-8, Genesis 12-15