WOD Type: “Strength”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps @ Time of: 3:42
WOD Particulars:
Strength: Back Squat
- Work to Heavy @ 5,4,3,2,1
- Round 1: 135#
- Round 2: 155#
- Round 3: 165#
- Round 4: 175#
- Round 5: 185#
3 Rounds or 3,2,1:
- 185#
Today’s WOD was not performed today. To little boys decided to take the rest of my time up with playing with cars…
Skill Work: 3 rounds of ring dips at 10 reps.
Teachable Moment:
WOD Moment…
Myth #1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.
For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased blood flow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.