WOD Type: “Olympic Program”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Oly Day Seven…

• Back Squat – 3 @ 2
  • 205# @ 3 x 2 = 1,230#
• Clean Pull – 3 @ 3
  • 175# @ 3 x 3 = 1,575#
• Snatch Push Press – 3 X 5
  • 115# @ 3 x 5 = 1,725
• Bent Over Rows – 2 x 4
  • 145# @ 2 x 4 = 1,160
• Toes to Bar – 3 x Max
  • 6, 5, 6

Total Weight: 5,700 Pounds

Today’s WOD was day 7 of the Olympic Program. My core is screaming right now! This workout has really slowed down the metcons, however, I feel like its kicking my ass on a daily bases… I haven’t measured yet, but feel like my mid section is shrinking a bit of the fat and gaining a bit in muscle. I have started mixing Greg’s program with the 5/3/1 workout and it seems to be a great mix. I’ll keep you posted…

Video of the Day:

A Complete Guide For Athletes & Coaches, Second Edition. Great book and I highly recommend it to anyone who wants to get better with Snatch and the Clean & Jerk!  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…