WOD Type: “Strength & MetCon”
WOD Warm-Up:
- AM Mobility Work. . . Supple Leopard Work!
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Deadlift (Find 1 Rep Max)
- Warm-Up @ 135# @ 10 Reps
- 225#, 255#, 275#, 295#, 295#, 315#, 325# (Fail)
- 1RM = 315#
MetCon: 15 Minute AMRAP of…
- 11 Box Squats @ 75#
- 18 KB Swings @ 43#
- 21 Toes to Bar (T2B)
Total Rounds and Reps: 2 complete rounds plus 11+18+6 equaling 135 reps.
Today’s WOD was time capped at 15 minutes. I hit some hip mobility work this morning. Still determined to get my hips, knees and ankles back to “supple Leopard” status! 😉 Anyway, I didn’t do well on the deadlift 1rm. I am pretty sure it is because I have done 1rm for the last four workouts. I’m physically whooped and drained and the CNS is destroyed. I will be off tomorrow with the exceptions of PT at 10:30am… Tomorrow is grand kids day!
NUTRITION:
Breakfast – 1 cup of granola with 1/2 cup strawberries and half banana, 2 cups of coffee with creamer
Lunch – Chicken Salad Wrap on gluten free tortilla, 8oz water
Late Dinner – 8oz. pork ribs, Cesar salad (large), 8oz water
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…