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: Squat (531 Program)
- WU 1 x 10 @ 135#
- 1 x 5 @ 170#
- 1 x 3 @ 195#
- 1 x 12 @ 220#
MetCon: AMRAP in 15 Minutes of…
- 7 Power Snatch @ 75#
- 7 Box Jumps @ 20″
- 7 Pull-Ups
Total Reps: 6 total rounds + 7 + 7 = 140 Total Reps
Today’s WOD was a kick ass workout. I really didn’t know if I was even going to workout tonight. We went to the hydroplane races today in town. This is the first time they’ve been here since 1970. It was a great day and I got a little too much sun… As usual! Today’s workout ended with a 10 minute roll out with the 5″ PVC pipe. Talk about a very painful period! This rollout period I think was worse than the workout itself. I do however, feel great now though.
During the strength routine, I had to wrap the knees due to the issue I am still having with tendinitis. I am pretty sure I hit 12 reps on the last set because of those wraps. I formulated what my potential 1 Rm should be now: 220 x 12 x 0.0333 + 220 = 307.912 –> If this is the case, I’ve finally broke the 300# Squat Barrier! Sweet…
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…