WOD Type: “Strength & MetCon”
POST-WOD: Walk 50 minutes around helideck… Approximately 3.5 mph!
Evening Treadmill Walk: 30 minutes at 3.2 mph – 1.60 miles and 130 calories burned
WOD Warm-Up:
- 3,000 Meter Calorie Row Warm-Up – 15 Minutes
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Power Clean & Jerk (5 x 5)
- Warm-Up @ 95# x 10 Reps
- 115#, 125#, 135#, 140#, 145#
MetCon: For Time of…
- Row 1,000 Meters
- 5 Rounds of
- 10 Ab Roller
- 20 GHD Situps
- Row 1,000 Meters
Today’s WOD was a real pain in the abs… Lol! Anyway, on a serious note, this one hurt the abs like hell and I had a hell of a time trying to finish off the last 1,000 meter row. Never realized just how much abs the rower uses until you beat the shit out of yourself with the ab roller! I completed the workout in 26:28 which seemed like a much shorter time. Overall, a great workout even though I was cussing out that damn roller.
NUTRITION:
I did not eat breakfast this morning. All I had was my normal two cups of coffee with milk and stevia. For lunch, I had barbecued beef with rice and beans and broccoli. Dinner was three regular size ribs with some sort of rice pilaf.
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…