WOD Type: “Strength & MetCon”

WOD Warm-Up:

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

WOD Particulars:

Strength: Bench Press (531 Program)

• 1 x 5 @ 160#
• 1 x 5 @ 185#
• 1 x 10 @ 210#

MetCon: AMRAP in 20 Minutes of…

• 5 Push Press @ 135#
• 10 Push-Ups (Release Hands)
• 15 Ring Rows

Time: 20:00

Today’s WOD made me feel a bit faster and a bit stronger than I was yesterday. The shots must finally be wearing off and my strength coming back… I sure like the feeling of hitting MetCon’s again. I’m dripping in sweat and completely out of breath and it feels fucking great! I also worked on technique with double unders. Man I suck ass on those fucking things! Anyway, I spent about 15 minutes trying to piece together more than two and just could not do it today. I think I should probably hit these damn things at least twice a week, maybe more!

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…