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:

• Snatch Segment Pull (1″, Knee, Hip, Finish) + Snatch Pull
  • 2 WU @ 95#
  • 4 @ 115#
• Snatch: 70% x 3 x 5
  • 1 WU @ 45#
  • 3 x 5 @ 70#
• Snatch Push Press + Overhead Squat – 3 + 1 x 5 Sets
  • 3 + 1 x 5 sets @ 80#
• Deadlifts – (5, 3, 1 Programming)
  • 1 x 3 @ 190#
  • 1 x 3 @ 215#
  • 1 x 8 @ 245#

Today’s WOD is week 3, day 2 into the 12 week program. Yes, I missed a workout day! I had to take my grandkids to the in-laws house for dinner and a visit. So, I ate way too much and had a nice evening. I will be making up for it over the next few days. I may just plan a day with two workouts in it. Not sure if I can handle that, but hey, might as well try right?

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…