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:

• Clean Segment Pull (1″, Knee, Hip, Finish) + Clean Pull – 3 (1 + 1) x 4
  • 4 @ 135#
• Clean & Jerk – 60% x 3 x 5
  • 3 Sets @ 115#
• Snatch Balance – 5 x 3
  • 1 x 3 @ 45#
  • 1 x 3 @ 55#
  • 1 x 3 @ 60#
  • 1 x 3 @ 65#
  • 1 x 3 @ 70#
• Bench – 5 x 3
  • WU @ 135#
  • 1 x 3 @ 185#
  • 1 x 3 @ 205#
  • 1 x 3 @ 225#
  • 1 x 3 @ 235#
  • 1 x 3 @ 255# (PR)

Today’s WOD is day 4 into the 12 week program. What a great workout today for it being the fourth day… I am getting really good at dropping into the squat with a bar over my head. Funny thing though, the snatch balance really tore up my shoulders, so I really did not think I would do any good on the bench. Anyway, I ended up getting a PR with 3 reps at 255#! One of these days, I will max out and hit over 300#…

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…