WOD Type: “Olympic Technique Program & Crossfit”

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 Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom
  • 1 WU @ 65#
  • 4 Sets @ 75#
• Push Press + Jerk Behind the Neck + Jerk; 5 sets w/ a 5 second hold in split
  • WU @ 120#
  • 5 Sets @ 135#
• Jerk Dip Squat – 4 x 3
  • 5 Sets @ 205#

Crossfit WOD: 21, 15, 9 of

• Pull-Ups
• KB Swings
• Box Jumps @ 20″

Today’s WOD is Week 4, Day 1 into the 12 week program. Today I added a Crossfit WOD to see how the engine is doing. I was pretty sure it would be way slower, but was pleasantly surprised when I finished the workout in under 10 minutes! 9:46 to be exact. Great little workout today!

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…