WOD Type: “Strength & MetCon”
POST-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph!
WOD Warm-Up:
- 3,000 Calorie Row Warm-Up
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Bench (5 x 3)
- Warm-Up 135# @ 15 Reps
- 155#, 185#, 205#, 225#, 245#
MetCon: For Time of…
- Row 1,000 Meters
- 10 Bench Press @ 155#
- 10 Dips
- Row 1,000 Meters
Today’s WOD was pretty intense on the triceps no doubt about it! It took 25:27. which was a bit slower than I thought it would take. I actually thought it would only take about 10 minutes. I didn’t realize while creating the workout just how much pain the triceps would be in and the roll of the ship. We are currently in 15-20 foot seas which makes lifting any weight a very dynamic event. Try lifting up 245# when the ship is going down a wave! Holy shit I was pretty sure I’d have to abandon the weight. I guess I am a wee bit stronger then I give myself credit for. I do have to say my shoulders are pretty torqued right now and I know it is from the waves while doing the MetCon. 155# is usually not enough, but today, it may have been too much…
NUTRITION:
Breakfast: 3 eggs over medium, 2 bacon strips and 4 potato crisp which is about one quarter of a potato.
Lunch: Salisbury Steak, potato with a tiny bit of gravy and Lima beans.
Dinner:
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…