WOD Type: “Strength & MetCon”

WOD Warm-Up:

• 400 Meter Run
• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Bench Press (531 Program)

• WU 1 x 10 @ 135#
• 1 x 5 @ 160#
• 1 x 5 @ 185#
• 1 x 11 @ 210#

MetCon: AMRAP in 40 Minutes of…

• 5 Deadlift @ 75#
• 5 Cleans @ 75#
• 5 Front Squat @ 75#
• 5 Push Press @ 75#
• 5 Back Squat @ 75#

Time: 40:00

Today’s WOD kicked my fucking ass today! 75# is not a whole lot of weight until you try and move it for what felt like a marathon distance! I completed 14 rounds and with a minute remaining, I collapsed on the floor never to hit that bar again today. So, anyway, I assumed I would be able to hit about 20 rounds with this workout, but fell way short. I am going to bring up an excuse for my limited performance… Now hear me out before you get all pissy about an excuse.

On Wednesday, I flew to Houston for a major physical and because I will be working in Africa for a few months, I had to get a bunch of shots. I received 6 total: HEP a and B, TDAP, Typhoid, Polio and Yellow Fever! The yellow fever has left a fucking welt on my arm and is as red as hell on fire! Very sore to the touch and makes me feel a little like I have the flu. It absolutely sucks the life right outta ya’.

Today’s workout with just 75#’s total weight moved times 5 reps times 14 sets x 5 different exercises equals out to 26,250#! That’s a shit ton of weight to move in my book. Very happy with today’s effort…

Video of the Day:

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…