WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- 10# Plate Shoulder Warm-Up
- Leg Mobility Work
WOD Particulars:
100 Calorie Row for Speed: 7:38
Strength:
Hang Clean (Above Knee): (Find 3 Rep Max)
- 115#, 125#, 137#
- 5% = 125#
- 10% = 115#
Front Squat: 5RM
- 137#, 148#, 160#
- 5% – 145#
- 10% – 125#
Clean Pulls: 100% 3 x 3 @ 160#, 190#, 215#
bro Session
Step Ups – 3-4 @ 8-10 Reps
- 35# DB (Ea. Hand) x 10, 10, 10
Treadmill Run: 1 Mile @ 10:58
Today’s WOD left me feeling wasted. However, 10 minutes after the workout I felt I could go for more. Of course I didn’t, but it sure feels good when you think you’ve completely worn yourself out, but didn’t! So far, since starting this 8 week program, I’ve managed to stay the same weight and lose 1/2 inch around the waist. Obviously I’m gaining muscle mass and losing the fat around the belly. That makes me happy!
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…