WOD Type: “Strength & MetCon”
POST-WOD: Walk 1 hour Helideck… 3.5 miles
Afternoon Treadmill Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles
WOD Warm-Up:
- 3,000 Meter Calorie Row Warm-Up – 15 Minutes
- Shoulder & Leg Mobility Work
WOD Particulars:
Strength: Bench (5 x 5)
- Warm-Up @ 135# x 15 Reps
- 155#, 185#, 205#, 225#, 245#
MetCon: For Time of…
- Row 1,000 Meters
- 3 Rounds of
- 10 Incline Bench @ 115#
- 10 DB Fly @ 35#
- 10 Dips
- Row 1,000 Meters
Today’s WOD was a real killer on the triceps! After a days rest, my abs are still fubar from that roller workout I did! I finished the MetCon in 19:47 today. Not bad, could be better though. After the workout, I went up on deck and had about an hour walk. I tried to run a couple of times, but the knee is just not ready yet. Not sure if it will be without being worked on first. Bummer! I’m really missing the running. It will be good when that day comes back…
NUTRITION:
I had eggs, two pieces of bacon and two sausage links and two cups of coffee of which half of the second one was not drank. It was taco Tuesday for lunch today. I had four miniature tamales and a chicken casa dia. Oh, and I had a spoon full of rice. Not a great meal, but wasn’t a bunch… Dinner is right now as I write this, so not sure what I will be eating for dinner. I will come back and update the blog post when I’m done eating.
Update: Dinner was Broccoli, Shredded Pork and Sweet Potato Fries…
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…