Better Sam

3 rounds for reps:
2 mins hill sprints (Astoria Park)
1 min rest
2 mins burpees
1 min rest

Each round 5/25.

Smolov Again
Mesocycle @220 1RM
95×5, 115×5, 135×5, 155×9, 155×9, 155×9, 155×7/F (back feels fucked already!)

3 rounds:
400m run
15 pull-ups (5/5/5 pull/chin/pull)
15 push-ups
18:00

3 mins sit-ups — 99.

Hortman 3 rds. Sub 2x8c2b/8dip thin blue band

HBBS — 135×10, 155×8, 165×6, 180×4 (more like 3 mins rest due to flu-death-feeling)

FS — 115×5, 135×5, 135×5, 135×5

20 min sled drag, 90# — 11×380′ = 4180′ (1275m)

Conditioning
2 / 1+4B / 2 / 1+4B / 1

Row 15x:30/:90 sprint/recover
6780m

Pull-ups — red + blue — 5, 5, 5, 5
Bulgarian Split Squat — 2x30x5/5, 2x35x5/5, 2x35x5/5, 2x35x5/5,
HSPU med black x2 — 7/1, 8, 4/4, 8
Rev hyper — 280×15, 280×15, 280×15, 280×15.

12-9-6:
20″ Step-Up, 45#
Hip extension
OH walking lunge, 45#

5 rds Cindy
Run 800m
5 rds cindy
29:43.

Split jerk practice
53×3, 73×3, 83×3, 103×2, 103×2

Bench Press
95×5, 105×5, 115×5, 125x4F.

Step-ups 20″
0x10, 25×10, 45×10.

Conditioning
DU — 100
WB — 55
KBS — 75
DU — 101
Total: 331.

HBBS
85×4, 135×4, 155×4, 185×4, 185×4, 185×4, 185×4, 185×4, 185×4, 185×4, 185×4

Snatch technique: 3-pos power + OHS 53, 53, 53, 63, 63, 73, 73.

Clean technique: 3-pos power clean + 3 jerk
73, 73, 83, 83, 83, 93, 93, 103, 103.