WOD Type: “Strength & MetCon”
WOD Warm-Up:
- 3,000 Meter Calorie Row Warm-Up – 15 Minutes
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Squats (5 x 3)
- Warm-Up @ 45# x 10 Reps
- 135#, 155#, 185#, 205#, 225#
MetCon: For Time of…
- Row 1,000 Meters
- 5 Rounds of…
- 5 Pull-Ups
- 5 Ab Rollers
- 5 KB Swings @ 40#
- Row 1,000 Meters
Today’s WOD was a good way to finish off the final day three workout. I was glad my knee had no issues with doing squats today. I am also glad that afterwards, it didn’t seem to bother the knee either. We shall see how things go tomorrow. If all goes well, I may start going up stairs again. But I will not push it if it still fills the same. I actually think the problem with the knee and the ankle issues I’m starting to experience is due to the hip being out of place. I could be wrong, but something is telling me to have the hip looked at. So, I finished the MetCon in a time of 16:50. I know it was a bit faster than that, but that was the last time I looked at the time and I accidentally left the timer running for another 50 minutes. oops. Overall, I’m happy with the workout. Now if only I could get the nutrition right and lose about 35 pounds. Boy, that would be great…
NUTRITION:
Breakfast: 3 scrambled eggs, 3 pieces of bacon and two sausage links
Lunch – Chicken stir fry with rice and beans
Dinner – Breaded beef with potatoes and gravy, and broccoli
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…