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: Deadlift (531 Program)

• Recovery Week…
• 1 x 5 @ 115#
• 1 x 5 @ 145#
• 1 x 5 @ 170#

MetCon: 15 Minute AMRAP…

• 8 Power Snatch @ 95#
• 8 Toes to Bar
• 8 Ring Push-Ups

Reps: 4 Complete Rounds + 8 + 3 = 107

Today’s WOD was a new favorite of mine. I love doing power snatches and hate doing toes to bar. Love what you hate right? Or do it until you like it… I also like ring pushups too, so that what a good combination for a workout. This week is also a recovery week for the strength program, so I am doing extremely light weight this week.

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…