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 Sixteen…

• Deadlift:
  • WU @ 10 x 135#, 5 @ 165#
  • 1 x 5 @ 195#
  • 1 x 3 @ 220#
  • 1 x 1 @ 250#
• Snatch – 75%
  • 6 @ 75#
  • 6 @ 95#
  • 5 @ 105#
  • 5 @ 115#
• Fat Gripz Power Clean & Jerk – 2 x 4 @ 115#
• Fat Gripz Dumbbell Curls – 3 @ 8 X 30#

Today’s WOD is day 16 in the 4 week program. This day will stall the rest of the 4 weeks. So I will use the next eight days to work on my bodyweight workouts using dumbbells, burpees, pushups, sit-ups and running. I will be using my Fat Gripz on the dumbbells which will intensify every workout I generate using dumbbells. It should be interesting…

Video of the Day:

Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!

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…