WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder 10# Plate Warm-Up
WOD Particulars:
Strength:
Bench Press: Pause on the Chest (5RM, -5%, -10% for Five Reps)
- 135# x 10 Rep Warm-Up
- 185#, 205#, 225#
- 5% = 215#
- 10% = 205#
Push Press: 5 Rep Max, -5%, -10% for 5
- 5 x 161#
- 5% = 155#
- 10% = 145#
bro Session
Pull-Ups – 4 @ 5 Reps
Dips – 3 @ 10 Reps
Run = 1 Mile @ 11:00
Today’s WOD Kicked ass. I felt like a machine and could lift whatever I wanted. But being old, I know what will happen to me over the next couple days, so I went hard, but not so hard that I would blow myself out for the coming days. I could have run a lot further today, but since I’m just starting back, I need to hit a mile a day this week, then 1.5 miles next week… You get the picture!
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…