WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
DAY 1: #Kill22… #22PushUps
Strength: Bench (Week 2 Day 5)
- Warm-Up @ 135# @ 10 Reps
- 2 x 199.5#
- 2 x 228#
- 2 x 242.25#
- 2 x 256.5#
- EMOM – 12 Minutes – 3 Reps @ 199.5#
MetCon: 15 Minute AMRAP of…
- 10 Thrusters @ 95#
- 15 TRX Rows
- 21 Russian Twist @ 25#
Total Rounds and Reps: 3 complete rounds + 10 + 16 equaling 164 reps.
Today’s WOD was time capped at 15 minutes. Awesome workout! I love the bench! Also, I was challenged to complete the 22 days of pushups. So, I accepted the challenge. Of Course! I have to say that the Russian Twist with a 25# plate on the bar really sucks and will probably hurt tomorrow. Glad tomorrow is a day off. I am planning on a 20 mile plus ride…
NUTRITION:
Breakfast – 2 over easy Egg Cups and 24 oz coffee with 2 tbs creamer
Lunch – 3 Tacos, refried beans and rice, Pint of water – Yes! Mexican restaurant and a cheat meal
Late Dinner – 2 Scoops Whey Protein in 8oz coconut milk and one apple
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…