WOD Type: “Strength Test Day Two”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Barbell Shrugged Test Day Two
- Barbell Press (1RM Strict)
- 65# WU, 95#, 115#, 135#, 140#, 150#, 160#
- Weighted Strict Pull-Up (1RM)
- 15#, 25#, 35#, 45#
- Single Arm DB Press (40% Press 1RM for Max Reps)
- 7 Reps each arm @ 64#
- Strict Pull-Ups (Max Reps)
- 9 Reps
- Weighted Strict Dips (1RM)
- 10#, 15#, 25#, 35#, 45#
- Strict Ring Dips (Max Reps)
- 10
MetCon: 12 Minute AMRAP of…
- 3 KB Snatch @ 44.1#
- 7 T2B
- 11 Abmats
Total Reps: 5 Rounds + 3 for 108 Reps
Today’s WOD shows more of the same… I have a lot of work to do. Tomorrow is going to be another brutal test of strength. Deadlifts, farmers carry, bench press, inverted strict chest to bar rows and bar push-ups. Yep, I’m screwed! Anyway, I went ahead and completed a MetCon today to at least make myself feel a bit better. I have lost quite a bit of strength from when I had that Staff Infection back in November last year. Things are getting better and I am feeling like I’m regaining my strength and even had a PR on my front squat.
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…