Smithwick Performance Training

Coach
Matt Smithwick

This 8 Week Program contains three full-body workouts per week, and utilizes the concept of Daily Undulating Periodization for a challenging routine that alternates between heavy, moderate, and lighter loads each week (aka Waves). Plus, there are two optional Accessory + Steady State Cardio sessions for those of us that still need to hit the gym on our rest days.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
General "Box Gym" or CrossFit gym equipment
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
HEAVY

Conditioning

A

Lower Warm Up

Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats

B1

Back Squat

6 x 4

B2

RDL

6 x 4

B3

Lat Pulldown

6 x 4

C1

DB Bench Press

4 x 6

C2

DB Top Down Press

4 x 6

C3

DB Step Up

4 x 6

Monday
Shoulders + Steady State

Conditioning

A

Arm Day Warm Up

1 Time Through 3min Bike 5ea Scorpion 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Eccentric Lat Pull Down (3s)

B1

DB Lateral Raise

4 x 10

B2

DB Front Raise

4 x 10

B3

DB Arnold Press

4 x 10

C

Steady State Cardio

1 x 35:00

Tuesday
MODERATE

Conditioning

A

Lower Warm Up

Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats

B1

Back Rack Lunge

5 x 16

B2

Goblet Squat

5 x 8

B3

Single Arm Shoulder Press

5 x 8

C1

Alternating KB Swing

5 x 16

C2

Bent Over DB Row

5 x 8

C3

Hand Release Push-Up

5 x 8

Wednesday
Arms + Steady State

Conditioning

A

Arm Day Warm Up

1 Time Through 3min Bike 5ea Scorpion 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Eccentric Lat Pull Down (3s)

B1

EZ Bar Curl

3 x 12

B2

Cable Triceps Extension

3 x 12

B3

Hammer Curl

3 x 10

B4

Skull Crushers

3 x 10

C

Steady State Cardio

1 x 30:00

Thursday
LIGHT

Conditioning

A

Lower Warm Up

Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats

B1

Single Arm KB Front Rack Squat

5 x 10

B2

Goblet Lateral Step-Up

5 x 10

B3

KB Gorilla Row

5 x 20

C1

Dual DB Deadlift

4 x 12

C2

Incline Chest Press Machine

4 x 12

D

Farmer's Carry Hold

2 x 1:00

8 Week Waves - Total Body