Smithwick Performance Training
Strength & Conditioning
Coach
Matt Smithwick
Features
3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1
A
Deadlift
8, 6, 4, 8, 6, 4, 8, 6, 4 @ 50, 55, 60, 55, 60, 65, 60, 65, 70 %
Circuit
B
8 Minute AMRAP 5 American KB Swings 20 Double Unders (modify with 40 Single Unders)
Tuesday
Week 1 Day 3
A
Back Squat
8, 6, 4, 8, 6, 4, 8, 6, 4 @ 50, 55, 60, 55, 60, 65, 60, 65, 70 %
Circuit
B
5 Rounds for Time 10 Wall Balls 10 Pull Ups
Thursday
Week 1 Day 5
A
Bench Press
12, 8, 4, 12, 8, 4, 12, 8, 4 @ 50, 55, 60, 55, 60, 65, 60, 65, 70 lb
Circuit
B
21-15-9 Calorie Row DB Push Press Burpee
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