WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
WOD Particulars:
Strength:
Bench Press: Pause 2 Seconds 2″ (Find 5 Rep Max)
- 135# x 12 Rep Warm-Up
- 155#, 185#, 199#, 210# (PR)
- 5% – 10# = 199# x 4R
- 10% – 20# = 185# x 5R
Push Press: 5 Rep Max…
- 105#, 125#, 141#, 152# (PR)
- 5% – 7.5# = 141#
- 10% – 15# = 125#
bro Session
Pull-Ups – 3-4 @ 8-15Reps
- 5, 5, 4, 3
Dips – 3-4 @ 81-15
- 10, 8, 6, 4
Today’s WOD felt fantastic! My recovery time improved every single set. When I was doing the 100 calorie row warm-up, I think I hit it too hard in the beginning. However, I kept it up for the entire time and finished in record time (for me)! I also PR’d on the bench 5# and 2# on the push press. All in all, great workout. I got my mojo back and I’m eating very stricked as well. Just gotta keep up the eating part…
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…