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 21…

• Snatch + OHS – 75% x 2 (2+1) x 5
  • 1 x 5 @ 45#
  • 3 x 5 @ 65#
• Snatch Pull
  • 90% (of Clean) 3 x 3 @ 95#
• Back Squat
  • 75% x 5 x 5 @ 185#
• Pull-Ups (40 Total)
  • 10, 5, 5, 5, 5, 2 @ 5
• Reverse Crunch (40 Total)
  • 20, 20

Today’s WOD is day 21 in the 4 week program.  It feels good to be back and hitting the barbell!!! I have not been able to hit the barbell for 5 straight days and I could feel it in todays workout. I am sure I will feel it tomorrow too… Hopefully no more traveling for a while so I can really concentrate on my Olympic weightlifting. I also need to start re-integrating my MetCons too.

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…