Tuesday: Smolov Day 6

Training:
WOD 1: 5:00 am
Warm Up:
Row: 1000 meters (easy pace)
ROM drills

Strength:
Back Squat: (Smolov, D6)
5 x 7 x 215#

Work Capacity:
7 rounds:
1 min max effort row
30 sec rest

Rest 1 minute then...

5 min max effort row

Durability:
Leg Levers: 1 x 100
Foam roll/stretch

Daily Report:
Notes: Squats went up well today. First time rowing ever and I  liked it. I am going to start rowing 1000 meters as a warm up on squat days as I feel it helps get my legs primed. Work capacity was difficult and I really pushed myself hard on the 1 minute max effort intervals.
Body: hamstrings are a bit sore but overall decently recovered from yesterday.
Sleep: 5.5 hours (not enough)
Nutrition: Clean
Reading: Joshua 11-15