WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Leg Mobility Routine
- Shoulder Warm-Up
WOD Particulars:
Strength:
Hang Snatch (Above Knee): Find 3 Rep Max, then -10% for 3 Reps
- 60#, 70#, 80#, 90#
- 10% = 55# x 3 Reps
Back Squats: -10% of 5 Rep Max @ 5 x 5
- 5 RM @ 235#
Snatch Pulls: Work Up to 3 x 3
- 3 x 3 @ 145#
Helideck Run: 1 Mile @ 10:00
Today’s WOD was not bad! I cruised through the snatches and then the back squats hurt… I hit 90# for two solid and then failed at number 3-4. Even though the squats hurt, 235# for 5 reps was pretty easy. I’ll be measuring the waist in the morning again. I have not lost a single pound in the last 4 weeks and I’ve increased the workouts and the time. Not sure what’s going on. Muscle gain for sure. Just want the fat to thin out around the waist. We will see how things go after this next 4-weeks of the strength program…
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…