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 (531 Program)

• Recovery Week…
• 1 x 5 @ 100#
• 1 x 5 @ 125#
• 1 x 5 @ 150#

Then

Press Cluster – 5 x 2 of…

• Push Press, Push Jerk & Split Jerk
  • 95#, 115#, 125#, 130#, 135#, 140#

MetCon: 4 Rounds of…

• 15 Box Jumps @ 20″
• 5 Power Cleans @ 95#
• 5 Push Jerks @ 95#

Time: 7:37

Today’s WOD was a pretty decent workout. I started out with my warmup as usual and then decided to work a bit on Double Unders. I have made the decision to take on DU’s by a slow and steady method. I started today off with just being able to link 2 together. After about 5 minutes of cussing, I finally got 3 rounds before getting tangled up. I am going to work at these in an orderly fashion. 2 today, 3 tomorrow and so on until I can string together 50 double unders in a row!

This was the final recovery workout for the recovery phase of the 531 program. I am hoping when I get to a certain place this next week, there will be access to a barbell and plates! Or at least heavy dumbbells… Anyway, I can adapt to anything with my programming, so not to worried about it. I decided to do a bit more shoulder work today because I just felt so good and really need to hit the shoulders more than I have in the last few months.

On the WOD today, I felt great! I could maintain a quick pace and was able to finish the entire wod in under 8 minutes. That made me happy. I am making great strides in building the engine. Just hope it continues to improve and I can really hammer the hell out of the open next year! I finished off the workout with Muscle Up training. I bet money if I can get to 195#’s, I will be able to do a couple of them in a row! That is the goal now: Get to 195#’s and then hammer out some muscle ups…

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…