WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Standard TRX Warm-Up

WOD Particulars:

Strength: Deadlifts

• WU 1 x 10 @ 155#
• 1 x 3 @ 205#
• 1 x 3 @ 230#
• 1 x 3 @ 260# (Actual Reps = 10) – (1RM 350#)

Assistance Work:

• Deadlift 5 x 10 @ 185#
• Good Morning 3 x 10 @ 115#

MetCon: 21, 15, 9 of…

• Deadlift @ 115#
• Box Jumps @ 24″

Time: 6:48

Today’s WOD was a killer on the posterior chain! I have a feeling that my buttocks and hamstrings are going to scream tomorrow… Great workout!

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…