WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
WOD Particulars:
Strength:
Back Squats: 5RM, -5%, -10%
- 135#, 155#, 185#, 205#, 225#, 245#
- 5% = 225#
- 10% = 205#
Standing Press: 2″ Pause for 2 Sec 5RM, -5%, -10%
- 90#, 111# 117#, 122#
- 5% – 117#
- 10% – 111#
deadlifts: 2 Sec @ 2″ Pause 5RM, -5%, -10#
- 155#, 200#, 221#, 241#, 261#
- -5% – 241# x 3 Reps (DNF)
- -10% – DNF
bro Session: Core
Single ArmDumbbell OHS – 3-4 @ 3-5 Reps
- 3 x 3 @ 15# DB
Today’s WOD was tough! That was a lot of weight moved! I guarantee I will be thankful that tomorrow is a day off before week two starts! I had a cheat day day before yesterday and my whole body felt like crap! I won’t be doing full cheat days like that again! However, I’m going to learn more about the evolutionary diet and give it a try to dump about 15-20 pounds this month. I’ve already increased my workouts to about an hour and a half to two hours. We shall see! 205# would be great! 195 would be perfect!
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…
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