WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Band Stretch
- Shoulder / Leg Mobility
WOD Particulars:
Strength: Deadlifts (5 x 5)
- Warm-Up @ 135# @ 10 Reps
- 205#, 225#, 255#, 285#, 305#
MetCon: For Time of…
- 40 Hang Cleans @ 95#
Today’s WOD was fast and a real forearm burner… I know the workouts seem to be quicker and not even lasting an hour, but the intensity is way more than my normal workouts. I’m whooped after just 3:23 which is how long the MetCon lasted today. The complete workout time is still almost an hour when you factor in the warm-up and mobility work.
On another note, I am really looking forward to getting my shifter/brake levers in soon so I can get the road bike back up and running. It’s too muddy on the trails right now to actually have an enjoyable ride. All hill climbing is just about wiped out due to so much mud you have to walk a bike up the hills. And even then, you usually slip and eat mud… That sucks!
NUTRITION:
Breakfast: 3 egg bacon, cheese and mushroom omelet and 2 cups of coffee.
Lunch – 3 tacos, rice and beans with corn chips and ice tea (non-sweet)… Yep, Taco Tuesday…
Dinner – 2 Beers and half a bowl of popcorn
Late Snack: Banana with 8 ounce protein shake in milk
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…