WOD Type: “Strength & Intervals”
POST-WOD: Walk 35 minutes around helideck… Approximately 3.5 mph!
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Bent-Over-Rows, Shrugs & High Pulls (5 x 5)
- Bent-Over Rows – 135#, 155#, 185#, 195#, 205#
- Shrugs – 135#, 155#, 185#, 195#, 205#
- High Pulls – 95# & 4 x 105#
MetCon: 15 Intervals of…
- Row 1 minute @ 30 SPM
- Rest 1 Minute
Today’s WOD was a real gripper… In other words, it took a lot of grip to do the workout. Thanks to the hook grip, I could finish the entire workout with little to no issues with grip. I don’t want to imagine what it would have felt like not doing the hook grip! The intervals took about 30 minutes to complete and I hit 225 meters on every single pull. 3,375 meters for the workout total. Add that to the warm-up, and that is 5,300 meters on the rowing machine today…
NUTRITION:
I only ate one of my Kind Bars for Breakfast and my normal two cups of coffee again like yesterday. Lunch was two lobster tails and a piece of prime rib with rice and black eyed peas. I also ate three deviled eggs too… Dinner will be light.
Book To Read:
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…