WOD Type: “Strength”
WOD Warm-Up:
- TRX warm-Up
- Shoulder warm-up
- Leg Stretches
WOD Particulars:
Strength:
Bench Press: Pause 2 Seconds 2″ (Find 5 Rep Max)
- 165#, 175#, 185#, 195#, 205#
- 5% – 10# = 195# x 5R
- 10% – 20# = 185# x 5R
Push Press: 5 Rep Max…
- 115#, 125#, 135#, 145#, 150#
- 5% – 7.5# = 140#
- 10% – 15# = 135#
bro Session
Pull-Ups – 3-4 @ 8-15Reps
- 5, 4, 4, 3
Dips – 3-4 @ 81-15
- 15, 15, 15, 15
Total Weights: ???
Today’s WOD felt good. I am starting to feel like the two week vacation away from the bar was just what I needed to get rid of my burnout! BTW, this is day two of an eight week strength program before I go back into my normal Crossfit workouts. I’m back on my protein and vitamin regiment as well as hitting HC Generate to boost my testosterone. I’ve noticed it has increased my recovery and makes me feel happier… It’s time to head out to the daughters house… We will have 6 kids running around like wild banchys!
Book To Read:
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…