WOD Type: “Olympic Technique 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:

• Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split
  • WU – 2 @ 95#
  • 5 @ 105#
• Hang Snatch High Pull, Flat Footed: 4 x 4
  • WU @ 75#
  • 4 Sets @ 95#
• Front Squat – 77% 4 x 4
  • 1 x 4 WU @ 160#
  • 4 x 4 @ 185#
• Military Press – 531 Program
  • 1 x 5 @ 85#
  • 1 x 5 @ 100#
  • 1 x 10 @ 110#

Today’s WOD is week two day three into the 12 week program. I had to work late today, so I decided to move a bit quicker and try to finish in an hour. I actually finished in 57 minutes and had a great workout! I am really liking the combo workout with OTP and 531! Anyway, until tomorrow…

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…