WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Leg Stretches
WOD Particulars:
Strength:
Hang Snatch From the Hip: Find 3 Rep Max, then -5%, -10% for 3 Reps
- 45#, 65#, 72.5#
- 5% = 65# x 3 Reps
- 10% = 45# x 3 Reps
Back Squts: 5 Rep Max…
- 5 x 5 @ 205#
Snatch Pulls: 100% @ 3 x 3 = 135#
Today’s WOD was the start of my 8-week Olympic Lifting Program. After two weeks off on a vacation around Europe, I’ve lost a bit of strength. So, 4 weeks of hardcore workouts (for my old ass) and eating right… I should be able to bounce back and even increase my strength. It’s time to get fucking yoked! I’m tired of not advancing in my Oly Lifts!
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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