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 – After 60%, Singles to Heavy @ 3-5% Increase
- WU – 2 @ 45#
- 1 @ 65#, 70#, 75#, 80#, 85#, 90# (4 Miss & 1 Made), 95#, 100#, 105# (PR)
- Clean & Jerk – After 60%, Singles to Heavy @ 3-5% Increase
- WU 1 @ 105#
- 1 @ 115#, 125#, 130#, 135#, 140#, 145#, 150#, 155#, 160#, 165# (PR)
- Back Squat – 531 Program
- 1 x 5 @ 160#
- 1 x 5 @ 185#
- 1 x 10 @ 210#
- Pause Back Squat – 3 x 3
- 3 x 3 @ 165#
- Stiff Legged Dead Lifts (SLDL) 4 x 5
- 4 x 5 @ 145#
Today’s WOD is week 2, day 5 into the 12 week program. Today is the last day of week two and today was a long one at 2 hours! It takes some time time going heavy on both the snatch and the clean and jerk. I had a great workout once again though and also PR’d in both the snatch and clean and jerk again! Happy about that for sure. Anyway, another great workout week. Seek Ya’ Monday…
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…