WOD Type: “Olympic Technique Work”

WOD Warm-Up:

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

WOD Particulars:

Strength:

• Power Snatch + OHS + Snatch – Bar Only
• Overhead Squat – Heavy
  • 65# @ 3
  • 1 @ 70#, 75#, 80#, 85#
• Military Press – Heavy
  • 75# x 1 x 10
  • 95# x 1 x 8
  • 115# x 1 x 5
  • 125# x 1 x 3
  • 135# x 1 x 3
  • 145# x 1 x 2
  • 150# x 1 x 1 (PR)

Today’s WOD is a good practice day on technique to build strength for my snatch which is lacking for sure… Today was also a day to hit the road on the bicycle too. I ended up riding 22 miles which is pretty good considering I don’t hardly ride any more. Great workouts all together!

Ride 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…