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
- 4 @ 140#
- Clean & Jerk – 65%% x 3 + 1 x 5
- 5 Sets @ 125#
- Snatch Balance – 5 x 3
- 1 @ 70##
- 4 @ 65#
- Bench – 5 x 3
- 1 x 5 @ 160#
- 1 x 5 @ 185#
- 1 x 8 @ 210#
Today’s WOD is week 2 day 4 into the 12 week program. I’m whooped and glad tomorrow is an off day!!! My body is absolutely beat down. I had a hard time loosening up and stretching had to happen before, during and after the workout. I could barely complete 3 reps on the snatch balance today and I know I can and should have been able to hit 70# easy enough. Anyway, this programing is just kicking my ass!
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…