WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Bench Press (Find 1 Rep Max)
- Warm-Up @ 135# @ 10 Reps
- 185#, 205#, 225#, 235#, 255#, 285#
- 1RM = 285#
MetCon: 15 Minute AMRAP of…
- 8 Thrusters @ 75#
- 10 Burpees
- 24 Standing Russian Twist
Total Rounds and Reps: 4 complete rounds equaling 168 reps.
Today’s WOD was time capped at 15 minutes. Today was a test on max Bench Press for the day. I know I could have gone another 25 pounds, but guessing I am just having an off day in the gym. To be honest, I think my CNS is taxed from the two max efforts over the last few days. Also, doing bench after shoulders probably took a big chunk of strength from me too. On the MetCon, I worked really hard with breathing while completing the burpees. Yes, the hopper brought up burpees AGAIN! This fucking hopper I am using obviously knows I hate those damn things with a passion. No big guys I know ever really liked burpees… Great workout though. I also hit some hip mobility work too. I am determined to get my hips, knees and ankles back to “supple Leopard” status! 😉
NUTRITION:
Breakfast – Two breakfast burritos as healthy as possible (with exceptions of the tortillas), 2 cups of coffee with creamer
Lunch – Protein Shake
Late Dinner – Update coming soon…
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…