WOD Type: “Strength – Week 1, Day 4”

WOD Warm-Up:

• TRX 10 minute Warm-up Routine
• 15 Standing Hops
• 15 Jumping Jacks
• 15 Standing Hops
• 15 High Knees
• 15 High Kicks

WOD Particulars:

Strength: Day Four

Snatch

• 2 x 2 @ 65#
• 2 x 2 @ 75#
• 1 x 1 @ 80#
• 3 x 1 @ 85#

Clean & Jerk

• 2 x 2 @ 145#
• 2 x 2 @ 155#
• 1 x 1 @ 165#
• 3 x 1 @ 175#

Back Squat

• 1 x 3 @ 210#
• 1 x 3 @ 190#
• 1 x 3 @ 170#

Romanian Deadlift ( RDL)

• 4 x 8 @ 135#

Today’s WOD was day 4 and the end of the first week of the masters of savagery strength program! Today’s workout was fucking awesome. I was sore as hell, but after the warm-up, I went after it and was a lot better in my snatch and clean & jerk… Great week and looking forward to another good week ahead.

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…