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:
- Snatch – 80% x 1 x 3
- WU – PS x 1 x 5 @ 65#
- 1 x 3 @ 75#
- Clean & Jerk – 80% x 1 x 3
- WU 1 x 5 @ 95#
- 1 x 3 @ 115#
- Pause Back Squat – 3 x 2
- 3 x 2 @ 165#
- SLDL – 3 x 5
- 3 x 5 @ 165#
- OHS – 2 x 3 & 2
- 2 x 3 @ 65#, 75#
- 2 x 2 @ 95#
Today’s WOD is week 4, day 5 into the 12 week program. I added overhead squats to todays workout because I really wanna get stronger with the snatch. The only way to do that is eating heavier on the Overhead squat. With that being said, I am planning on doing overhead squats at least two to three times a week… Okay, maybe at most two times a week. But I am serious about getting as strong as I can with the overhead squat. I want to be able to land a load in a bottomed out squat and be able to sit there for a second or two and then explode out of the pocket! Doing pause squats to help getting comfortable with heavy weight in the bottom. I love them! They make you feel pretty fucking powerful when you explode out of the bottom!
The ride below is from yesterday and took the place of a weightlifting workout which was done today. Great ride and I feel that I can actually still hold my own on two wheels! If I am here for the Tour De Whidbey, I will most definitely do it this year. We shall see though…
The video below is called the worlds fastest lift and is a must see. I’m glad I was able to find this sucker still loaded up on YouTube! It was actually here back in 2003 as well and then disappeared until this copy show’d up. Tomorrow I will upload the “Worlds Most Powerful Lift”. Watch them before they get taken down again! Great shows…
Video of the Day:
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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…