WOD Type: “Strength & MetCon”
WOD Warm-Up:
- 100 Calorie Row warm-Up
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Bent Over Rows to Upright Rows (10# Increase Each Round)
- Warm-Up 45# @ 10 Reps
- Bent Over Rows – 45#, 55#, 65#, 75#, 95#, 105#, 135#, 145#, 155#, 165#
- Upright Rows – 45#, 55#, 65#, 75#, 95#, 105#
MetCon: Intervals (45 Second Rest Between)
- Row 8 x 250 Meters
Today’s WOD was just another okay workout. I just didn’t really feel like going and really didn’t want to test my knee out with the bent over rows. The knee held out, but started hurting towards the heavier weight while doing bent over rows. Maybe one of these days the knee will just stop hurting like it started… Immediately. Fat chance I know. Speaking of which, I am down to 223# now. So I have lost 12 pounds total which just isn’t enough! I guess I am going to have to continue to drop my food intake until I finally start seeing the improvements I wanna see. Easier said than done for sure. Food is an addiction you just can’t get rid of. I would love to be able to see it as only a fuel, but that dreaded sugar (a.k.a Crack) just makes food taste so fucking good!
NUTRITION:
I ate pretty good for most of the day… Although I did fall off the peanut butter wagon again and had three spoon fulls of peanut butter with honey dripped over the top. I know, not helping the cause…
Book To Read:
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…
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