WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Squat (Find 1 Rep Max)
- Warm-Up @ 135# @ 10 Reps
- 165#, 185#, 205#, 235#, 255#, 285#, 305#
- 1RM = 305#
MetCon: 15 Minute AMRAP of…
- 12 BB Overhead Lunge @ 75#
- 15 Burpees
- 21 Hollow Rocks
Total Rounds and Reps: 3 complete rounds plus 8 Overhead Lunge equaling 152 reps.
Today’s WOD was time capped at 15 minutes. Today was a test on max squat for the day. I know I could have gone another 5 pounds or so, but with no one spotting and not wanting to drop the weight to the floor, I opted to accept 305# as my max. On the MetCon, I worked really hard with breathing while completing the burpees. It seemed to help and I have a long way to go in order to be competitive. Got to start somewhere right?
NUTRITION:
Breakfast – Bacon and Cheese 3 egg omlet with hash browns and honey dew melon. 3 cups of coffee with creamer…
Lunch – Did not eat lunch
Late Dinner – 1 1/2 Bison Burger patties, bun, mayo, 1 cup of sweet potato fries, 12 oz water
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…