WOD Type: “Strength”
WOD Warm-Up:
- TRX Warm-Up
- Shoulder 10# Plate Warm-Up
WOD Particulars:
Strength:
Bench Press: Pause 2″ for 2 Seconds (3RM, -5%, -10%)
- 135# x 10 Rep Warm-Up
- 155#, 185#, 205#, 235#, 255#,
- 285# x 2 Reps & 305# x 1 Rep
Push Press: 3 Rep Max, -5%, -10% for 3
- 3 x 135#, 155#, 165#, 185#
- -5% = 176#
- -10% = 167#
bro Session
Pull-Ups – 3 @ 8, 6, 5, 4 Reps
OHS – 4 @ 5 Reps per side with 15# DB
Today’s WOD was badass! I hit over 300#’s on the bench! My gains are continuing to move up. I’m just hoping I can get as strong as those guys I’m going against in the crossfit open. I’m getting closer with the exceptions of my snatch. It’s taking me a lot to get it! I love doing it, just suck and weak at it! It’s back to the Greg Everett drawing board… Here is a video of the 305# Lift:
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…