WOD Type: “Strength & MetCon”
POST-WOD: Walk 1 hour Treadmill… 3.5 miles
Afternoon Helideck Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles
WOD Warm-Up:
- 3,000 Meter Calorie Row Warm-Up – 15 Minutes
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Squats (5 x 5)
- Warm-Up @ 95# x 10 Reps
- 135#, 145#, 155#, 165#, 175#
MetCon: For Time of…
- Row 1,000 Meters
- 5 Rounds of
- 3 DB Snatch @ 40# Each Arm
- 7 KB Swings @ 40#
- 9 Dips
- Row 1,000 Meters
Today’s WOD was a real difficult workout to finish… Only because the damn roller fucked the hell out of my abs!!! I finished in 19:49 and that last 1,000 meter row really worked on my abs and I almost quit… I kept telling myself just 5 more minutes, just 3 more minutes… It really sucked ass to say the least. Then as soon as I finished, I headed up to the helideck to walk for an hour and it was raining. So, I went back to the gym and walked on the treadmill for an hour and made 3.5 miles. That was cool. Anyway, after lunch and working for a couple of hours, I decided to look at the weather and saw that the sun was back out. So I changed real quick and went for another 40 minute walk. Beautiful weather and probably the last day for a week to walk on deck. I might get lucky tomorrow. But by Friday, it will be a nasty storm with 20 foot waves! Yuck!!!
NUTRITION:
I did not eat breakfast this morning again and Vicki gave me the riot act. All I had was my normal two cups of coffee with milk and stevia. For lunch, I had 2 baked chicken breast and rice pilaf. I finished off the evening with special made wings. Nothing else, just 8 wings… I might have two scoops of peanut butter with honey for a snack later. But will try and not do it.
Book To Read:
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…