OL Weds

Romaleos will automatically add 200kg to your front squat and allow you to maintain a perfectly vertical torso


Strength 1

Smolov 1/2
HBBS 7X5 @ 75% – rest at least 2 minutes
\\ 225#


BBG

1) 12 minutes to work to a max Snatch for the day, then: 
EMOM for 5 minutes: 1 Snatch @ 90% of today's max.
\\ Skipped

2) 12 minutes to work to a max Clean & Jerk for the day, then: 
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today's max.
\\ Worked up to 100kg - didn't feel smooth, some early jumping/bouncing off the thigs, 85kg for EMOM


Strength 2

1a) 4X5 Weighted Strict Pullups - heaviest possible, rest 60-90 sec. 
\\ 26lb-45-55-55 (fat bar)

1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
\\ 0lb-10-10-10

1c) 4X10 Reverse Hyper - heaviest possible, rest 30 sec. 
\\ 50lb-75-100-120