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 Seventeen…

• Clean & Front Squat & Jerk
  • 70% x 2 (1+1+1) @ 115#
• Halting Clean Deadlift
  • 80% x 3 x 3 @ 115#
• Front Squat
  • 75% x 3 x 5 @ 165#
• Bent Row
  • 3 x 10 @ 115#
• Hanging Leg Raises
  • 30 Total

Today’s WOD is day 17 in the 4 week program. I took off the last 9 days to travel to Houston to sit through a course to learn how to take the ASP/CSP test. So, I was away from the barbell for the whole time and i am thinking it was good to recover by doing other workouts. Anyway, we shall see if my numbers improve over the next couple of weeks…

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…