WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- 10# Shoulder Warm-up
- Leg Mobility Routine
WOD Particulars:
Strength:
Back Squats: 5RM, -5%, -10%
- 155#, 185#, 225#, 245#, 265#
- 5% = 245#
- 10% = 235#
Standing Press: 5RM, -5%, -10%
- Warm-Up 10 reps @ 37#
- 100#, 125#, 135#, 140#
- 5% – 125#
- 10% – 100#
Deadlifts: 5RM, -5%, -10#
- 150#, 245#, 310#
- -5% – 0#
- -10% – 0#
Run: Barely could make a 1/2 Mile!
Today’s WOD was fucking brutal! I don’t know what came over me today! I kicked the shit out of this workout until the last Deadlift… 310# for 5RM! My nerves immediately were shocked. I could barely stand… So, projected PR’s for squat and deadlift: 309# for the squat and 362# for the deadlift. Not bad for a 49 year old man… Yes, I’m pretty fucking stoked right now. Bet tomorrow I will be hurting for sure. Hell, who knows!
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…