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 – After 60%, Singles to Heavy @ 3-5% Increase
  • WU – 3 @ 45#, 50#, 55#
  • 1 @ 65#, 70#, 75#, 80#, 85#, 90#, 95# (15# PR)
• Clean & Jerk – After 60%, Singles to Heavy @ 3-5% Increase
  • WU 2 x 2 @ 115#
  • 1 @ 120#, 125#, 130#, 135#, 140#, 145#, 150#, 155#, 160# (PR)
• Pause Back Squat – 3 x 3
  • WU @ 135#, 155#
  • 3 x 3 @ 185#
• Back Squat – 75% of Pause Back Squat x 5 x 3
  • 5 x 3 @ 135#
• Stiff Legged Dead Lifts (SLDL) 4 x 5
  • 4 x 5 @ 135#

Today’s WOD is day 5 into the 12 week program. Today was the last day of the first week and I am really happy about the programming so far! I have been able to PR both the snatch and the clean & Jerk. I am looking forward to when I get to do a power snatch and see how much I can throw up now. My max was 160# and it was as ugly as they come. Legs really wide, bar all over the place and just nasty looking. Anyway, I’ve dramatically improved over the last few months. Since tomorrow is an off day in the gym, I am planning on hitting the road tomorrow on the bicycle and get a 20-40 mile ride in. Great weather for it for sure here in the great Pacific NorthWest! Enjoy your evening…

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…