WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
2 Hour Physical Therapy 0900-1100
DAY 3: #Kill22… #22PushUps
Strength: Power Clean (Week 3 Day 1)
- Warm-Up @ 95# & 115# @ 5 Reps Each
- 1 x 132#
- 1 x 148.5#
- 1 x 156.75#
- 1 x 165#
- EMOM – 15 Minutes – 2 Reps @ 132#
MetCon: 15 Minute AMRAP of…
- 6 Box Squats @ 115#
- 12 Wallballs @ 20#
- 21 Ab Fallouts
Total Rounds and Reps: 3 complete rounds + 6 + 12 + 16 equaling 151 reps.
Today’s WOD was hard considering all the shit I did prior to the workout! That and completing a 2 hour PT session. I was wiped the hell out after this one. I wonder what I will feel like tomorrow morning? BCAA’s and Fish Oil works great at fixing the soreness. Oh, 311 days to go until the 2017 Crossfit Open!
NUTRITION:
Breakfast – 3 Eggs scrambled with cheese, 2 turkey bacon strips, 1/4 avocado and 24 oz coffee with 2 tbs creamer
Lunch – Crabby Patty and rice, Pint of water
Late Dinner – 6 Ounce grilled chicken, salad, two asparagus spears and pint of water
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…