Smithwick Performance Training

Strength & Conditioning
Coach
Matt Smithwick

Features
3 sessions per week
Must use App app to view and log training
Program Training

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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

PR Program - 10 Week Wave Loading