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:
- Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split
- WU – 2 @ 105#
- 4 @ 125#
- Hang Snatch High Pull, Flat Footed: 4 x 4
- WU @ 95#
- 4 Sets @ 110#
- Front Squat – 78% 4 x 4
- 4 x 4 @ 190#
- Military Press – 531 Program
- 1 x 5 @ 95#
- 1 x 5 @ 110#
- 1 x 8 @ 120#
Today’s WOD is week Four day three into the 12 week program. I’m pretty tired from two workouts yesterday. I actually am more tired from the lack of sleep rather than the workout. Anyway, it was a great day for riding yesterday evening! Today’s workout started out pretty slow. I was as tight as ever, sore as ever and almost not going to workout. I am glad I did though because my body feels 100 times better than it did before the workout.
I did have to stretch out a bit more than usual, but it was cool because once I got warmed up, I could go though each exercise pretty fast. I still have major issues with getting the weight on my shoulders and so my wrist are taking a beating. I have carpel tunnel as well and it is really flaring up now that I am working out as much as I am. I wake up every single night at least once with a hand that feels like someone is stabbing it a million times all at once and over and over. It fucking sucks! I guess I may need to go and have them fixed.
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…