WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- 10# Plate Shoulder Warm-Up
- Leg Mobility Work
WOD Particulars:
Strength:
Hang Clean from Hip: (Find 3 Rep Max)
- 105#, 115#, 125#, 131# (PR)
- 5% = 125#
- 10% = 115#
Front Squat: 1″ Pause 5RM
- 125#, 145#, 158#
- 5% – 145#
- 10% – 125#
Clean Pulls: 100% 3 x 3 @ 217#
bro Session
Lunges – 3-4 @ 5-10 Reps
- 40# DB (Ea. Hand) x 8, 8, 8
Box Jumps @ 24″ – 3-4 @ 8-10
- 10, 10, 10
Today’s WOD kicked my ass big time! I am glad tomorrow is a day off! I think my old ass is beaten down. Knees hurt and really the rest of the body! However, I’m getting PR’s on just about everything… Happy about that! Overall, I’m thinking this workout is just what my body and mind needed to spark my interest. After bombing the Open this year, my morale has been shit. Anyway, glad I’m back on track…
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…