WOD Type: “Olympic Technique Program & 531 Strength Program”
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:
- Clean Pull – 3 x 3
- 1 @ 120#
- 3 @ 135#
- Clean & Jerk – 65%% x 3 + 1 x 4
- 4 Sets @ 135#
- Snatch Balance – 4 x 2
- 1 @65#
- 3 @ 45#
- Bench – 5 x 3
- WU @ 135#
- 1 x 5 @ 170#
- 1 x 5 @ 195#
- 1 x 6 @ 220#
Today’s WOD is week 4 day 4 into the 12 week program. Great workout today. Fast and complete. I have to go to the sister inlaws birthday party, so this is a fast one today. I cut weight on the snatch balance today so that I can really get good at having the bar over head. Anyway… Gotta go!
Video 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…