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 Press (5, 3, 1 Strength Program)
- 1 x 10 @ 135# Warm-Up
- 1 x 5 @ 160#
- 1 x 5 @ 185#
- 1 x 5 @ 210#
Assistance Work: (5, 3, 1 Strength Program)
- Bench Press 5 x 10 @ 155#
- Bent Over Row 5 x 10 @ 135#
MetCon: 8 Round Tabata of…
- 20 Second Hang Power Clean @ 115#
- 10 Second Rest
- 20 Second Push Press @ 115#
- 10 Second Rest
Reps: 5 reps each for a total of 20 reps each… Grand total of 40 reps in a time of 3:10! Not bad for an old guy…
Today’s WOD was another hard day with the strength and assistance work being completed prior to a ball breaking MetCon. I imagine I could have done 1-2 more reps each, but wanted to be able to keep track of my work. So I elected to stop at 5 reps which left 4-7 seconds on the clock each and every round.
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…