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 Snatch – After 60%, Singles to Heavy @ 3-5% Increase
- WU – 5 @ 75#
- 1 @ 95#, 115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#, 155#, 160# – 2 Misses
- Power Clean & Jerk – After 60%, Singles to Heavy @ 3-5% Increase
- 1 @ 135#, 140#, 145#, 150#, 155#, 160#, 165#, 170#, 180#, 185#, 190# (PR), 195# fail
Today’s WOD is week 3, day 5 into the 12 week program. I spent to much energy on the first two exercises and was not able to finish up the workout. I did not finish only because I wanted to ride a couple hours as well. So, I ended the workout, ate, and then jumped on the bike for a 2 hour ride. Had some major issues with the ride towards the end though…
I started cramping at both knees and bad in the neck. The cramps were intense and caused by not drinking enough fluids. Once the cramps started in, I immediately downed an entire water bottle and within just a few minutes the cramps subsided. However, the pain was still there and so I ended the ride a bit shorter than I wanted to. I’ll post the results of the ride from Strava below:
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…