WOD Type: “Strength Test Day Three”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Barbell Shrugged Test Day Three
- Deadlift (1RM Strict)
- 135# WU, 225#, 275#, 295#, 315#, 335#, 355#
- Farmers Carry (50% Each Arm of 1RM Deadlift)
- 177.5# – Failed
- KB Farmers Carry 4 @ 70# each Arm = 360 feet each rep
- Bench Press (1RM)
- 225#, 255#, 275#
- Inverted Strict Chest to Bar Row (Max Reps)
- 11 Reps
- Bar Push-Ups (Max Reps)
- 30
Today’s WOD started off with a hell of a PR on the deadlifts. Last PR was 315#. Today, 355# which is a 70# PR!!! That’s awesome. Anyway, I think that set me up for failure on everything else though. I could not set up the 177# farmers carry each arm. Actually I set it up, but it was on barbells and I couldn’t balance both of the barbells and walk. Grip was destroyed from the deadlifts without the use of the hook grip. Oh well. Its time to submit my numbers to Barbell Shrugged and see what they say…
Book To Read:
Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…