WOD Type: “Strength & MetCon”
PRE-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph!
WOD Warm-Up:
- 100 Calorie Row Warm-Up
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Bench (5 x 5)
- Warm-Up 135# @ 15 Reps
- 155#, 185#, 205#, 225#, 245#
MetCon: 5 Rounds For Time of…
- 500 Meter Row
- 5 Pull-Ups
- 7 Push-Ups (Hands come off Deck)
- 9 Dips
- 12 Sit-Ups
Today’s WOD was outstanding! I completed the MetCon in a time of 28:15. As soon as I was done with my workout, I went straight up to the Helideck and began my walk. It was absolutely perfect outside today! breezy with a few clouds and 80 degrees. I’m telling you, perfect today for sure. I wished I could find a place to live that had this weather year round!
NUTRITION:
I ate cereal for breakfast of which I must stop eating now as it has increased my acid reflux situation. I drank 1 1/2 cups of coffee. Just couldn’t stomach the last half of my coffee. For lunch I had two thighs, some sort of crawfish noodle casserole and green peas. I didn’t realize Miss Dee made me un-sweet tea today and so I broke down and had sweet tea. Good god the South loves their tea sweet. I’ll be amped up the rest of the day… and then big time crash.
Book To Read:
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…