Thursday: Smolov Day 7

Training:
WOD 1: 5:00 am
Warm Up:
1000 m row

Baseline:
5 rounds fast:
5 x pullups (deadhang)
10 x pushups
15 x squats

Strength:
Press (5-3-1, W1, C2)
5 x 105#
5 x 125#
4 x 135#
5 x 135#

Back Squat: (Smolov, D7)
7 x 5 x 225#

Work Capacity:
5 rounds AFAP:
10 x Press (65#)
8 x Goblet squat (55# db)
12 x Swing (55# db)

Durability:
Row:
2 x 500m row (1:47, 1:50)
1 x 1000 m row
Stretch

Daily Report:
Notes: Squats went up fast and easy. Yesterdays light day really payed off. Rowing intervals were pretty tough. Spent a long time warming up for the squats including my baseline as well as light goblet squats.
Body: Hamstrings and hip flexors are a bit sore.
Body Weight: 190#
Nutrition: Clean
Sleep: 5.5 hours
Reading: Job 5-6 (Poetry)