WOD Type: “Strength & MetCon”
PRE-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph!
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Strict Press (5 x 5)
- Warm-Up 95# @ 10 Reps
- 95#, 115#, 125#, 135#, 145#
MetCon: For Time of…
- 1500 Meter Row
- 25 Pull-Ups
- 30 Dips
- 40 Sit-Ups
- 1500 Meter Row
Today’s WOD was pretty hard core. It is hard as hell doing any overhead work when you are on a ship and the ship is rocking and rolling in 15-20 foot seas! It really fucking sucks! Just do it right Nike? I did manage to get up to 145# which isn’t too bad. There was a moment that I thought I was going to loose the weight when at the top, the ship rolled and I literally almost buckled under the weight. I didn’t and was able to hold for 2 seconds before setting back down on the floor. The MetCon was a gas burner! I completed in 26:38. I’ll take that (Like I have a choice). BTW, I’m digging this walk everyday. I get about an hour of sun and it’s starting to show… I have the beginnings of a killer tan!
NUTRITION:
I ate pretty good for most of the day… I still haven’t been able to get away from the peanut butter! It’s the worst thing I do… I just love peanut butter and honey on a spoon! I imagine if I do not kick the peanut butter and honey habit, I’ll never get back down to 195#…
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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