WOD Type: “Strength & MetCon”

WOD Warm-Up:

• 100 Calorie Row Warm-Up @ Level 10

WOD Particulars:

Strength: Bench

• WU 1 x 10 @ 145#
• 1 x 5 @ 170#
• 1 x 3 @ 195#
• 1 x Max @ 220# (Actual Reps = 9)

Assistance Work:

• Dumbbel Incline Bench Press 5 x 10 @ 50# (ea)
• Push-Ups 5 x 10
• Dips 5 x 10

Time: No Time

Today’s WOD was a triceps killer! Great filling though…

Book to Get:

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…