WOD Type: “Olympic Technique Work”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders
• Ankle Mobility
• Stretching Routine

WOD Particulars:

Strength:

• Deadlift – (5, 3, 1 Program)
  • 65% x 5 @ 185#
  • 75% x 5 @ 210#
  • 85% x 5 @ 240#
• Bench Press – (5, 3, 1 Program)
  • 65% x 5 @ 160#
  • 75% x 5 @ 185#
  • 85% X 5 @ 210#
• Snatch: Practice with bar @ 4 x 3
• Snatch Balance with bar @ 4 x 3
• Double Under Practice: 10 minutes

Today’s WOD is a good to make me sleepy the rest of the day! Damn, I can hardly keep my eyes open to write today’s blog post… Anyway, tomorrow is off so I can recover a bit before starting my new 12 week program from Greg Everett’s book I mention below… I am going to be concentrating on technique for the next 12 weeks to hopefully master the different pulls on the snatch and the clean & Jerk. Wish me luck!

Ride 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…