WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- 10# Shoulder Warm-up
- Leg Mobility Routine
WOD Particulars:
Strength:
Back Squats: 3RM, 30 Second Holds Bottom
- 155#, 200#, 245#, 275#, 300#
- 30 Sec. Bottom Holds = 155#
Standing Press: 3RM
- Warm-Up 5 reps @ 75#
- 75#, 125#, 135#, 145#
Metcon: 21, 15, 9 of…
- Deadlifts @ 155#
- Box jumps @ 20″
Today’s WOD was the first time I’ve done a MetCon in a while. At four weeks of Olympic lifting, I decided to throw in a nice and quick MetCon. I finished in 9:23 and believe me I was finished. I do feel extremely strong though and my recovery came quick. So I will keep moving forward until I finish the 8 week program. It was a great workout no doubt about that. I think I’ll do that from this point forward.
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…