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 Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom
  • 5 Sets @ 65#
• Push Press + Jerk Behind the Neck + Jerk; 5 sets w/ a 5 second hold in split
  • 2 Sets @ 75#
  • 3 Sets @ 95#
• Jerk Dip Squat – 5 x 3
  • 5 Sets @ 135#
• Jump Squat – 25% of Back Squat x 3 x 3
  • 3 Sets x 3 Reps @ 75#

Today’s WOD is the start of a 12 week program focusing specifically on technique for the snatch and the clean & jerk! The weights will be super light until the last day when I max out both the snatch and the clean & jerk. I am trying really hard to get good at doing these two lifts. Once this 12 weeks is over, I am hoping I can start hitting heavier weights and get up to 135# full snatch. I want to nail that fucker to the wall! I also want to get much stronger with the Overhead Squat. Maybe hit 150#… We shall see!

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…