WOD Type: “Olympic Program”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Oly Day Nine…

• Back Squat – 3 @ 3
  • 165#, 190#, 215#
• Clean Pull – 5 @ 3
  • 180#
• Snatch Push Press – 4 x 5
• • 120#
• Back Extensions – 3 X Max
  • 20, 17, 17
• GHD – 3 X Max
  • 20, 20, 20

Today’s WOD is day nine in the 4 week program. I’m sore all over still and getting stronger! This slow method of increase is a great way to really get strong…

I was checking out the National Pro Fitness League (NPFL), and they require every team to have a master who is 40+ to be on the team and actually dress out before the events. Wonder if that means the team captains will actually use them? Anyway, I am hoping our local crossfit gym is getting involved in this. If so, I will sign up to the gym and get after it…

Video of the Day:

Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!

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…