WOD Type: “Strength & MetCon”
WOD Warm-Up:
100 Calorie Row Level 10
WOD Particulars:
Strength: Deadlifts
- Warmup 1 x 10 @ 135#
- 1 x 10 @ 185#
- 1 x 6 @ 220#
- 1 x 3 @ 265#
MetCon: 12 Minutes of…
- 1 Deadlift @ 265#
- 3 Over Bar Burpees
- 5 KB Swings @ 50#
Reps: 8 total rounds for 72 reps
Today’s WOD was killer on the back! And the neck too… After I completed the 12 minutes, I dropped the weight to 135# and completed 8 x [20-10] of deadlifts. Longest few minutes ever! Anyway, after that, I stripped the bar and completed 3 sets of OHS 3 x 3 with 5 second holds at the bottom! Once I completed that, I ran a mile in just under 10 minutes… Great workout and I’m glad tomorrow is an off day!
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…