WOD Type: “Strength & MetCon”
WOD Walk:
No walk again!
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Overhead Squats
- 3 x 60#
- 3 x 70#
- 3 x 80#
- 3 x 90#
- EMOM – 12 Minutes – 3 Reps @ 60#
MetCon: 4 Minute AMRAP of…
- 3 Pull-Ups
- 5 Dips
- 7 KB Swings @ 45#
Total Reps: 60
Today’s WOD was quick and dirty! As with the snatch, OHS’s are the same! I’m still working on perfect form and then I will pack on the weight. Until then, I’m totally happy about my advances with the bar overhead! The MetCon was supposed to be 8 minutes, but had to cut it short (4 minutes) due to work commitments. At 4 rounds total, I was keeping a good one minute pace on this workout.
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…