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 (531 Program)

• WU 1 x 10 @ 135#
• 1 x 5 @ 170#
• 1 x 3 @ 195#
• 1 x 8 @ 220#

MetCon: Grace For Time…

• 30 Clean & Jerk @ 135#

Time: 9:24

Today’s WOD was another ass kicker. Clean and Jerks are not my real strong suit… However, I am much stronger now than I was 6 month’s ago! I did a sample set of just one rep and told myself the weight was too much. Well, instead of changing out weight, I immediately pushed the timer button to start the workout. It was all downhill from there. I hit the first 5 reps and thought to myself, shit, I’ve only just begun! This is going to take a while. Well, it only took 9:24 which is a decent time for Grace on the first go around. I’m sure I can get under 6 minutes by doing push jerks and not split jerks. Anyway, we will do this one again to test my motor and strength. Speaking of strength…

During the strength routine, I formulated what my potential 1 Rm should be now: 220 x 8 x 0.0333 + 220 = 279# –> I want to break 300# this year!

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…