Intense Beast Mode

HTFU starting at 9am!!!!

Today will be the last day of SMOLOV squats for some of you.  Max test next week, but a nice break from squatting comes before that.

Today also marks the last day of the +50 Bench.  We’ll work up to a new max and leave the program for a couple of months.  We’ve already seen great gains from this program and I believe we’ll see the same increases from SMOLOV!

SMOLOV Squats

+50 Bench Press

14 of 14

Last week of SMOLOV then we give the legs a little break and go for a max.  We will also complete the +50 Bench cycle this week.  Hang in there!  Its almost time to test where we’re at!

SMOLOV Squats

Week 2 Day 1

4x9x???

+50 Bench Press

13 of 14

SMOLOV Squat

Week 2 Workout 2

5x7x???

We will have to cram in the SMOLOV this week since the gym wont be open on Saturday due to the Intense Games.

SMOLOV Squat

Week 2 Workout 1

4x9x +20 pounds from last Monday.

+50 Bench Press

11 of 14..time for another rep test!

Kicking off at 2PM!!!

SMOLOV Week 1 Workout 4

10x3x???

Should be a good time for everyone!

SMOLOV

Week 1 Workout 2
5x7x???

Block Deadlift 4-1/2″

Reverse Hyper 3 sets

SMOLOV BABY!!!!!

Day1 Week 1…let the hurtin’ begin!

+50 Bench Press 9

Incline Bench

5/3/1 Strict Press

4x9x??? Squat

HTFU will be taking a rest while a few of us head up to Rogue to get some toys to play around with!  We should come back with all kinds of heavy things to pick up!

Back on Monday with a vengeance doing the SMOLOV Squat Cycle!!!!

Bench Press

SMOLOV Squat Cycle

Giving everyone a “heads up” for what’s in store over the next several weeks.  HTFU will be taking the weekend off and getting ready for 4 days of squatting next week.  You heard me 4 days of squatting and this will continue for 3 weeks.  We will deload/rest for several days afterwards and then go for a new 1 rep max.  This should also have great carry over to our Deadlift.  No we won’t neglect our bench as we will still be doing the +50 cycle, but most everything else lower body will be pulled back.  I would also recommend little to no CrossFit during this time.  Some rowing, jump rope, SkiErg, Airdyne, etc would be fine, but you don’t want to take on much else with this much volume.  The schedule will be squatting on Monday, Wednesday, Friday and Saturday.  Yes back to back days, but you will see and feel the difference when this is over.

With all of that said, I need to create the SMOLOV cycle for each person doing this.  The weights are very specific based off of your current 1 rep max and we will use either your last straight bar max or if you posted a new Cambered Bar max then that will work too.  You also need to COMMIT to this program.  No skipping workouts, no jumping in mid-cycle, no excuses.  Its only 3 weeks, commit or follow CrossFit (not like that’s a bad alterative), but for maximum squatting power and a stronger Deadlift and just being more awesome overall…time to SMOLOV!

+50 Bench Press 8

Suspended Bench w/1-1/4″ Bands

5/3/1 Strict Press