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 Segment Pull (1″, Knee, Hip, Finish) + Clean Pull – 3 (1 + 1) x 4
- 2 @ 115#
- 4 @ 145#
- Last set completed 2 Thrusters
- Clean & Jerk – 70%% x 3 + 1 x 5
- 1 WU @ 115#
- 5 Sets @ 130#
- Snatch Balance – 5 x 3
- 1 @45#
- 5 @ 65#
- Bench – 5 x 3
- 1 x 5 @ 165#
- 1 x 5 @ 190#
- 1 x 8 @ 215#
- Pull-Ups – 3 x 5 Strict
Today’s WOD is week 3 day 4 into the 12 week program. Well, today, I had to make the decision to cut out the full cleans! My tendinitis above the knee is too much now. I’m going to have to back off my squatting and give them a chance to heal. Pisses me off! I have been working really hard and now that I have the technique and starting to gain a ton of flexibility, this has to happen.
Oh well, better start the healing process sooner rather than later. I am going to have to increase my protein intake and use the roller two to three times a day. So over the next couple of weeks, I am planning on just doing power cleans and snatches instead of full cleans. I am still planning on doing my 531 squats each week though. I think my problem is I am doing some form of squat every single workout day. At my age, I think I may be doing a little too much work and may need to back off a bit. We shall see…
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…