WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
WOD Particulars:
Strength:
Hang Clean from Hip: (Find 3 Rep Max)
- 75# x 5 Rep Warm-Up
- 105#, 115#, 120#, 125#
- 5% = 120#
- 10% = 105# – not accurate # for 10%
Front Squat: 2″ Pause 3RM
- 135#, 145# (failed)
- 5% – Equipment Issue DNF
- 10% – Equipment Issue DNF
Clean Pulls: 100% 3 x 3 @ 195#
bro Session
Good Mornings – 3-4 @ 5-10 Reps
- 105# x 6, 6, 6
Step-Ups – 3-4 @ 8-10 with 40# DB
- 10, 10, 10
Today’s WOD did not leave me feeling as good as yesterday’s workout! I felt like shit! It’s probably because I sat behind a fucking desk all day… Tomorrows a rest day, so hopefully I’ll come back Monday and kill it! Front Squats just cannot be performed on a smith machine. I just about broke my wrist because the piece of shit is so stricked. Next week, I will just do the amount of weight I can clean…
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…