WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Band Stretch
- Shoulder / Leg Mobility
WOD Particulars:
Strength: Bench (5 x 10)
- Warm-Up @ 135# @ 10 Reps
- 155#, 165#, 175#, 185#, 195#
MetCon: 1 Minute Each for 3 Rounds…
- Burpees
- Pull-Ups
- Push-Ups
- Squats
- Sit-Ups
- Rest
Today’s WOD was a beast! So, here is how my reps per set went:
| 12 | 12 | 12 |
| 10 | 10 | 10 |
| 15 | 20 | 20 |
| 22 | 29 | 25 |
| 17 | 15 | 15 |
I’m sure I probably could have done a bunch more, but was pretty tight and sore from the strength routine. The total time estimate for this metcon was just over 18 minutes. And I do mean a rough estimate. I had problems with my Tabata timer on multiple occasions. My total reps for this workout was 244!
NUTRITION:
Breakfast: Breakfast Casserole that had eggs, sausage, gravy and biscuits all in one… Yummy
Lunch – Wendy’s Hot and Juicy… Single with fries and non-sweet tea.
Late Dinner – Breakfast Casserole that had eggs, sausage, gravy and biscuits all in one… So Yummy I had to eat again…
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…