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 25…

• Snatch – 70% x 2, 75% x 2, 80% x  1 x 5
  • Warm-Up @ 45#
  • 65#, 75#, 80# with 5 good reps and 3 failures…
• Snatch Pull – 95% x 3 x 3 @ 135#
• Back Squats – 75% x 5 x 2 & 80% x 5 x 3
  • 75% @ 206#
  • 80% @ 220#
• Pull-Ups @ 35
  • 10, 10, 10, 5
• Reverse Crunch @ 40
  • 20, 20

Today’s WOD is day 25 in the 4 week program.  I spent a bit of time working on my snatch and did not realize I had actually spent over 45 minutes just working on snatch which was the first part of my workout today… Tomorrow will be a heavy snatch which I am not going to be moving any real hard core heavy weight. I will be lucky if I can break 100#. Anyway, we shall see!

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…