WOD Type: “Strength & MetCon”

WOD Warm-Up:

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

WOD Particulars:

Strength: Overhead Squats

• WU 45# Bar 2 x 5
• 1 x 5 @ 65#
• 1 x 5 @ 75#
• 1 x 3 @ 80#
• 1 x 3 @ 90#
• 1 x 2 @ 95#

MetCon: 3 Rounds of…

• 9 Push Press @ 135#
• 12 Box Jumps @ 20″
• 15 Pull-Ups

Time: 11:36

Today’s WOD was a great workout. I’m back in “The Chalkbox”! My garage gym…

I guess I need to explain why you have not seen a post from me in the last 38 days or so. Well, I went back to work in the oil field and the rig I was on had very limited bandwidth. It was so bad that my site wouldn’t even pop up. Talk about a slow network… Man it sucked!

I have really missed my gym. However, the gym on the rig was outstanding as well and I was able to incorporate a ton of rowing into my workouts. We have a Concept Two onboard and I used the shit out of it! So just to let you know I am planning on writing my pages to date back to all the days I did in fact workout while on the rig. I completed a 3 on, 1 off program the entire time. The last few days I worked out 4 days straight.

Anyway, I am planning on uploading all the pages once I am done writing them…

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…