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:

• Snatch Segment Pull (1″, Knee, Hip, Finish) + Snatch Pull
  • 2 WU @ 75#
  • 4 @ 95#
• Snatch: 60% x 3 x 5
  • 1 x 5 + 2 fail @ 65##
  • 1 x 5 + 1 fail @ 65#
  • 1 x 5 @ 65#
• Snatch Push Press + Overhead Squat – 3 + 1 x 5 Sets
  • 3 + 1 x 5 sets @ 65#
• Deadlifts – (5, 3, 1 Programming)
  • 1 x 5 @ 185#
  • 1 x 5 @ 210#
  • 1 x 8 @ 240#

Today’s WOD is week 2, day 2 into the 12 week program. I realized today that I am getting pretty sore with this programming! I have also set up a different and blended program too. I am now doing the 5, 3, 1 Program after I work on the technique of the snatch and clean with jerk… It’s my thinking that I can work on the technique of the olympic lifts and still get strong too… So that is what I intend to do over the next 12 weeks. Once this program is over, I will make the decision as to what to do next. I am thinking I may kick it with the traditional strength, Metcon and finish off with technique work on gymnastics and of course… Olympic work! Stay tuned.

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…