WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder 10# Plate Warm-Up
WOD Particulars:
Strength:
Bench Press: Pause on the Chest (3RM, -10% for 3 Reps)
- 155# x 10 Rep Warm-Up
- 200#, 220#, 240#, 250#
- 10% = 230#
Push Press: 3 Rep Max, -10% for 3
- 3 x 125#, 135#, 145#, 155#, 165#, 175#
- 10% = 155#
bro Session
Pull-Ups – 3 @ 10, 8, 6 Reps
Dips – 3 @ 10, 8, 8 Reps
Today’s WOD Rocked the fucking house! My strength is really improving quickly on this workout! I feel like I’m in my 20’s again… Too bad I’m not. If only I knew then what I know now! Oh well, can’t dwell in the past at some bad decisions.
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…