WOD Type: “Olympic Technique Program & 531 Strength”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders
• Ankle Mobility
• Stretching Routine

WOD Particulars:

Technique:

• Snatc Pull @ 75% x 3
  • 2 WU @ 95#
  • 3 @ 125#
• Snatch: 65% x 3 x 4
  • 3 x 4 @ 65#
• Snatch Push Press + Overhead Squat – 2 + 1 x 4 Sets
  • 2 + 1 x 4 sets @ 85#
• Deadlifts – (5, 3, 1 Programming)
  • 1 x 3 @ 195#
  • 1 x 3 @ 210#
  • 1 x 8 @ 250#

Today’s WOD is week 4, day 2 into the 12 week program. Yes, I missed a workout day! I had to go over to a close friends house who is getting close to moving back to Texas. I did a workout, it was just a quick and mostly TRX type of a workout. It was just a half hour, but it was quick and felt good and loose afterwards. Seems like lately I’ve been quite tight in the legs and the tendon over the knee has been really inflamed!

Anyway, I hooked up the mountain bike to the Mini Cooper and took it with me to work so I could ride the Port of Skagit trails. I ended up with about 9 miles worth of riding and it took about 50 minutes or so. The trails and this area is as flat as you can get! I did see an old barn owl on the trails and took some pictures of it with my phone, but they did not work out… Anyway, any time on a bike is a good time. It really helped to stretch my lower back out from deadlifts earlier!

Ride of the Day:

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…