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 Fifteen…

• Back Squat:
  • 1 x 5 @ 170#
  • 1 x 3 @ 195#
  • 1 x 1 @ 220#
• Clean Pulls – 3 x 3 @ 175#
• Snatch Push Press – 3 x 5 @ 115#
• Bent Over Rows w/ FatGripz – 3 x 5 @ 115#
• Toes to Bar: 2 @ 5

Today’s WOD is day 15 in the 4 week program. Looks like I am going to have to hold my program for the next eight days… It’s time to hit the MetCons to try and shed a bit of weight. Anyway, I will still hit weights, just will be heavy in MetCons. I am feeling a little slow and after kicking my own ass with Murph on Monday, I realized my engine is suffering and slowing down without speedy little 6-20 minute efforts against the clock.

Video of the Day:

Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!

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…