WOD Type: “Olympic Program”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Oly Day Eight…
- Snatch – 95# – 1 @ 5
- Total: 475#
- Power Clean & Jerk – 135# – 2 @ 4
- Total: 1,080#
- Deadlifts – 3 x 5
- 65% @ 185#
- 75% @ 210#
- 85% @ 240#
- Total: 3,175#
- Sots Press – 45# – 1 X 5
- Total: 225#
Total Weight: 4,955 Pounds
Today’s WOD had a kick ass workout today. I went from this workout straight into a 21+ mile bike ride! I’m a little tired while I write this now, however, I am super amped at the fact that I have lost very little on the bike since I stopped commuting. I got two rides in this week, I will be working closer to doing three rides a week. Ride on all days off… Wednesday, Saturday and Sunday.
Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!
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…