>This is it boys and girls. Last day of the Smolov Jr. loading cycle, and a day that many of us have been looking forward to for, well…three weeks. From the looks of the comments, not only was it not impossible, many of you are feeling surprisingly good (I.E. you’ve found a comfortable level of working hurt). Next week we’ll be de-loading and then testing. Not gonna lie, we’re all pretty excited to see the results (and to not have to squat this much anymore).
The second 2014 Para Bellum Series stop will be in San Antonio TX, January 24th-26th, at Drew Bignall’s lovely gym, Mission CrossFit. The registration link will be live Monday (or Sunday afternoon – so confusing – the next damn post basically).
Any gym that’s got a front window like this, in a strip mall, is probably a pretty good place to train.
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/4 – Click Here for Smolov Calculator
HBBS 10X3 @ 85% – rest at least 2 minutes
1) 10 minutes to establish a 1RM Snatch.
2) 10 minutes to establish a 1RM Clean & Jerk.
Power Clean & Jerk 185/120#