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#
  • 5 @ 115#
• Hang Snatch High Pull, Flat Footed: 4 x 4
  • WU @ 95#
  • 4 Sets @ 105#
• Front Squat – 78% 4 x 4
  • 1 x 4 WU @ 165#
  • 4 x 4 @ 190#
• Military Press – 531 Program
  • 1 x 5 @ 90#
  • 1 x 5 @ 105#
  • 1 x 11 @ 115#

Today’s WOD is week three day three into the 12 week program. Holy shit! Something is going on with my muscles just above the knees. Especially the right knee… It is very tender to the touch and when I drop into a deep squat, it absolutely hurts. I need to check it out and see whats wrong with it. Anyway, still a grey workout today!

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…