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
- 1 WU @ 45# & 1 @ 65#
- 5 Sets @ 75#
- Push Press + Jerk Behind the Neck + Jerk; 5 sets w/ a 5 second hold in split
- WU @ 115#
- 5 Sets @ 125#
- Jerk Dip Squat – 5 x 3
- 5 Sets @ 185#
- Jump Squat – 25% of Back Squat x 3 x 3
- 3 Sets x 3 Reps @ 95#
Today’s WOD is Week 3, Day 1 into the 12 week program. I am sore as hell, but still improving every day! I am absolutely amazed that I was able to hit all 5 sets of the full snatch without any failures! My foot work is also getting better and better. I will post a picture later on here so you can see what it is I do to work on my foot placement for the snatch, clean and all squats…
After the workout was over, I took the grandkids to the park across the street and we did sprints for about 20 minutes. I bet they sleep good tonight. In fact, Laila is as quiet as a mouse and before todays gym segment, she was bouncing off the walls. She’s one strong little girl! She can do one arm swings on the rings! Impressive… I think she is really going to be a power house if she keeps up with her Papa in the gym. She was also doing pull-ups too. I’m a proud papa!
After our sprints in the park, we came back into the garage and I did a little technique work with the jump rope. After I was done, Laila did a bunch… Going to have to get her a jump rope for sure. All in all, a great 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…