WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- 10# Plate Shoulder Warm-Up
- Leg Mobility Work
WOD Particulars:
100 Calorie Row for Speed: 7:38
Strength:
Hang Clean (Above Knee): (Find 3 Rep Max)
- 135#, 145#, 155#, 160#
- 10% = 145#
Front Squat: 3RM, -10%
- 135#, 155#, 185#, 205#
- 10% – 185#
Clean Pulls: 100% 3 x 3 @ 145#
bro Session
Good Mornings – 3-4 @ 5-10 Reps
- 75# @ 10, 8, 8
Treadmill Run: 1.25 Mile @ 14:00
Today’s WOD was kind of crappy! I had lousy form on my cleans. My legs felt like lead! I guess you can’t have a good day in the gym everyday. The run felt pretty easy after the workout which I’m really happy about that. I’ve actually been having a hard time with my runs, so feeling easy makes me feel much better about my endurance. Hoping it continues to improve!
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…