WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Snatch (Week 2 Day 4)
- Warm-Up @ 45# @ 5 Reps
- 2 x 87.5#
- 2 x 100#
- 2 x 106.25#
- 2 x 112.5#
- EMOM – 12 Minutes – 3 Reps @ 87.5#
MetCon: 15 Minute AMRAP of…
- 5 Strict PullUps
- 16 KB Swings @ 1 Pood
- 23 Hollow Rocks
Total Rounds and Reps: 4 complete rounds + 5 + 16 + 8 equaling 205 reps.
Today’s WOD was time capped at 15 minutes. Great workout! I am no good at all with Snatch right now because of the knee and really felt it today. So, with that said, I am not going heavy at all with them and I am surely not going to do full snatch! I do not have the mobility just yet to make the snatch actually work. So I will stick to Power Snatch.
NUTRITION:
Breakfast – 2 Egg Cups and 24 oz coffee with 2 tbs creamer
Lunch – Turkey, Avocado wrap on gluten free tortilla, Pint of water
Late Dinner – Chicken Salad, Pint of 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…