Monday: W32

Training:
WOD 1: 5:00am
Warm Up:
20 x squat (bar)
20 x good morning (bar)
20 x press (bar)
20 x rdl (bar)

2 rounds:
10 x goblet squat (45#,55#)
10 x swing (45#,55#)

10 x mountain climbers
10 x hip flexor stretch

Strength:
Back Squat:
5 x 135#
5 x 185#
1 x 245#, 265#, 275#, 295#(X), 295# (X)

Press: (5-3-1: W3, C2)
5 x 115#
3 x 135#
3 x 145#
3 x 8 x 85#

Row:
3 x 12 x 70# db

Pullup:
4 x 12

Durability:
Defranco's core circuit: 45# plate
AIS Stretch/foam roll

WOD 2: Evening
Endurance: 
5 rounds:
1 min easy run
1 min sprint

5 min fast pace, incline on 8 on treadmill

Durability:
50 x decline situps
50 x back extensions
50 x leg levers
Long active stretching session

Daily Report:
Notes: Post Smolov Squat Cycle my 1rm for back squat went from 255# to 275#, so I increased 20# in 4 weeks. I missed both tries at 295#. I was disappointed as I thought I would be able to hit 295#. The weakness was in getting out of the hole. I feel I am strong enough to get this but my focus was not there. Strength is coming along slowly which is a good sign. Post Smolov squat cycle will focus on 3 days per week of pure strength training and 3 days of hard conditioning and PST movements.
Body: Fine
Body Weight: 192#
Sleep: 6.5 hours
Reading: Romans 9-10, Genesis 16-19