Smolov Jr week 1 day 1
Back squat
6 x 6 @ 70 % of 1 rep max
Then:
Muscle up cycle week 1 day 1
Group classifications below
Group A = 5 + True grip muscle ups
Group B = 1 – 5 True grip muscle ups
Group C = 5+ Strict pull ups
Group D = 1 – 5 Strict pull ups
Group E = Working on getting 1st strict pull up
* Choose the group that you fall into. You should be able
to do the group requirements all the time so if you got a muscle up once before, but
can’t do it every time, pick Group C rather than B.
Today is the first day of a Smolov Jr. back squat cycle we will be doing for the next 3 weeks. I’m going to give you the outline of the cycle and the days we will be squatting so you can plan ahead if you intend to follow the cycle strictly.
The cycle calls for squatting 4 days a week; Monday, Wednesday, Friday, and Saturday. So for the next 3 weeks we will squat 4x a week on the days listed above. Below are the sets, reps, and percentages we will use.
| Week | Day 1 – 6 x 6 | Day 2 – 7 x 5 | Day 3 – 8 x 4 | Day 4 – 10 x 3 |
|---|---|---|---|---|
| 1 | 70% | 75% | 80% | 85% |
| 2 | 70% + 5 to 10lbs | 75% + 5 to 10lbs | 80% + 5 to 10lbs | 85% + 5 to 10lbs |
| 3 | 70% + 10 to 20lbs | 75% + 10 to 20lbs | 80% + 10 to 20lbs | 85% + 10 to 20lbs |
You can see from the above chart that the percentages are the same from week to week, but you add weight based on how you did or felt from the previous week. If you were very sore from any of the days, then it would be wise to not add weight and just do the same weights you did the previous week. If you felt like you had more in the tank and you didn’t have any issues walking, then add 5 – 10#. If you get sore over the weekends and it interrupts your weekend fun, then scale the sets, reps and weight.
If you miss a day don’t worry about making it up in class the next squatting day. Just stick to what the class has programmed. You will get the opportunity to squat plenty and don’t need to worry about making up days you missed. Consistency is the way to see the best results from the cycle and now that you know the schedule, hopefully you’ll be able to come in as often as you want.
This program calls for 4 days a week of squatting over 70% of your one rep max. You do not need to do additional squatting or below parallel work during the 3 week cycle. This means no extra below parallel during open gym. At the end of the day, you are all adults and can make your own choices, but you will be squatting enough in class for the next 3 weeks, that any additional snatching, wall balls, or any other below parallel work, could lead to over-training or worse, injury.
After each lifting session, we will muscle up or pull up specific work. I have 5 different classifications that should cover everyone for the muscle up skill work, but if it doesn’t please let the coaches know or email me.
If you have any questions or comments, please email me at eric@crossfitverve.com