WOD Type: “Strength”
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder 10# Plate Warm-Up
WOD Particulars:
Strength:
Bench Press: Pause 1 Second 2″ (Find 5 Rep Max)
- 135# x 12 Rep Warm-Up
- 161#, 191#, 211#, 216# (PR)
- 5% – 10# = 205# x 4R
- 10% – 20# = 191# x 5R
Push Press: 5 Rep Max…
- 111#, 122#, 144#, 161# (PR)
- 5% – 7.5# = 144#
- 10% – 15# = 122#
bro Session
Pull-Ups – 3-4 @ 8-15Reps
- 7, 5, 6, 5
Dips – 3-4 @ 81-15
- 11, 9, 7, 5
Today’s WOD kicked ass! I surpassed all of last weeks reps in every set, in ever exercise! Fuck yeah! I am feeling stronger and have more energy… I think I’m getting my mojo back! 😉
Tomorrow’s workout is the real test though. Cleans just kill my wrist and that causes me to not like them at all. However, cleans are critical in Olympic lifting! Maybe eventually, my wrist will grow a pair and get bigger. Fuck carpel tunnel! I hate it! Anyway… This is Gary and I’m fucking outta here!
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…