WOD Type: “Olympic Program”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Oly Day Four…
- Clean & Jerk – 80% – 1 @ 3
- WU 3 @ 115#
- 1 X 3 @ 145#
- Power Snatch – 75% – 2 @ 4
- 2 X 4 @ 115#
- Bench Press – 3 X 3
- 3 @ 220#
- Good Mornings – 55% – 2 X 5
- WU 1 @ 45#
- 2 @ 95#
Total Weight: 2,730 Pounds
Today’s WOD was the pretty light. The core is smoked! My obliques are on fire and I have lost a lot of strength it seems… Anyway, I know its just the combination of exercises and the time between them. I should get strong as hell from this workout. Keep our fingers crossed!
Just gotta keep following all the programming in Olympic Weightlifting By Greg Everett…
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…