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
  • 1 x 2 x 2 @ 3 reps of 75#
  • 3 (1 + 1) x 1 Set @ 75#
• Snatch: 60% x 3 x 5
  • 3 Sets @ 65##
• Snatch Push Press + Overhead Squat – 3 + 1 x 5 Sets
  • 1 @ 65#
  • 4 @ 75#

Today’s WOD is day two into the 12 week program. I really like todays workout because its all about the snatch! I really wanna learn and master the snatch. Then, once I master the fucker, I want to smash the weights, destroy them and snatch super heavy for a master… Hey, a guy can dream right? No really, I will dominate someday…

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…