WOD Type: “Olympic Program”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders
• Olympic Lift Stretching Routine @ 5 Minutes

WOD Particulars:

Strength: Oly Day Nineteen…

• Tall Snatch – 30% x 3 x 5
  • 55#
• Snatch – Practice Full Squat Snatch with 45# Bar
  • 5 @ 5
• Clean & Jerk –
  • 70% x 2 @ 75#
  • 75% x 2 @ @ 95#
  • 80% x 2 @ 115#
  • 85% x 1 @ 135#
• Front Squat – Heavy Single BS – 80% x 2 x 3
  • 135# @ 5
  • 165# @ 5
  • 195# @ 3
  • 220# x 2 @ 3
• Sit-Ups (Russian Twist) – 3 x 10-20
  • 15, 10, 10

Today’s WOD is day 20 in the 4 week program.  Well, the neck pain has subsided, now I am having a sharp sciatica nerve pain in the right side of my lower back. I just can’t have a single day without some sort of pain from somewhere in my body… I guess that’s what happens when you abuse your body in youth… Anyway, had a 3 rep PR at 220# on the front squat for 2 sets…

Video of the Day:

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…