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 24…
- Power Clean & Power Jerk 75% @ x 1 + 1 x 2, 80% @ x 1 x 2, 85% x 1 x 2
- 115#, 125#, 135#
- Snatch Balance – Practice: 5 x 3 @ 45# bar
- Snatch Push Press – 75% (Snatch) x 5 x 5 @ 135#
- Front / Side Planks @ 3 x 30 seconds each back to back
MetCon: 5 Reps Every Minute for 10 Minutes of…
- Deadlifts @ 205#
Today’s WOD is day 24 in the 4 week program. I sure did put a hurt on myself today with this workout combined with cleaning the outside of the house. Lots of scrubbing with a brush attached to a painters extension arm. Anyway, what did me in was the deadlifts five every minute for ten minutes… 10,250 pounds moved in less than 10 minutes. Of course, had I not did all the house chores after this workout, I would not be as sore as I am now. Anyway, great friggin’ workout today…
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…