WOD Type: “Olympic Program”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders
• Olympic Lift Stretching Routine @ 5 Minutes

WOD Particulars:

Strength: Oly Day Nineteen…

• Clean + Front Squat + Jerk – 75% (C & J) x 1 x 1 x 1
  • 1 @ 95#
  • 1 @ 125#
  • 2 @ 135#
• Clean Pull – 90% of Clean
  • 3 x 3 @ 185#
• Front Squat – 80% 2 x 5
  • 220#
• Bent Over Row – 3 x 10
  • 135# with FatGripz

MetCon: 3 rounds for time…

• 12 T2B
• 12 Box Jumps @ 24″

Time: 7:38

Today’s WOD is day 21 in the 4 week program.  I decided to add a little MetCon in the mix today to cover the final set of T2B’s. So I add Box Jumps just because my legs are pretty sore from all the squats I’ve been doing. Anyway, great workout today!

Video of the 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…