WOD Type: “Strength & MetCon”
WOD Warm-Up:
- 3.2 Mile Walk
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
DAY 4: #Kill22… #22PushUps
Strength: Push Jerk (Week 3 Day 2)
- Warm-Up @ 115# @ 10 Reps Each
- 1 x 148#
- 1 x 166.5#
- 1 x 175.75#
- 1 x 185#
- EMOM – 15 Minutes – 2 Reps @ 148#
MetCon: 15 Minute AMRAP of…
- 10 GHD’s
- 15 Push Press @ 95#
- 20 Double Unders
Total Rounds and Reps: 5 complete rounds + 10 equaling 235 reps.
Today’s WOD was a slow starter! But once I got going, I went right through every workout without much time in between. Felt really strong and in total control of my breathing. I hope this is a sign of things to come! It was great to be able to just fly through the Dbl Unders too! The more I do them, the more I wanna do them and the better I get! Loving it big time… Anyway, great workout and I am motivated to finish the 3rd week strong.
NUTRITION:
Breakfast – 24 ounce smoothy protein drink and 24 oz coffee with 2 tbs creamer
Lunch – 1 turkey and cheese gluten free wrap, 1 cup gluten free cheese puffs and pint of water
Late Dinner – gluten free goulash with mixed veggies.
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…