Smithwick Performance Training
Strength & ConditioningThis program is tailored for well-conditioned athletes seeking to break personal records in the Big Three lifts (Deadlift, Back Squat, Bench Press), while also maintaining their metabolic conditioning. We'll utilize the proven technique of Wave Loading throughout the 10-week duration, and each session will include a primary strength component, followed by a brief supplementary metcon.
Features3 sessions per week
Must use App app to view and log training
Program Training
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)
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
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
