WOD Type: “Metcon & Strength”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: Step 12: 7, 6, 5, 4, 4, for a time of 3:00.
WOD Particulars:
Metcon: Bike 16 Miles @ 103:50
Strength: Oly Program of:
- Power Snatch & Overhead Squats @ 3 X 5
- Full Snatches @ 6 X 3
- Snatch High Pulls @ 5 X 5
- Overhead Press @ 3 X 5 warm-up – then – 3 X 3
– Weight –
- Power Snatch & Overhead Squats – 45#
- Full Snatches – 95#, 115#, 115#, 115#, 115#, 95#
- Snatch High Pulls – 95# X 5
- Overhead Press Warm-Up – 3 X 95#
- Overhead Press – 115#, 125#, 135#
Today’s WOD was tough to get through after the 16 mile ride. Recon Ron went smooth and I have an incredible amount of control in both directions… Snatches were great today. I used to struggle with 115# on the snatch and that limited me some. I am still working heavily on form and lord knows I need it! I can really feel the traps and lats working through the snatch and not the forearms and biceps…I used to have a major problem with tendinitis at the bicep, but that has all but gone now! Killer first day back after taking two days off.
I had to fly to Houston on Sunday which took from 0215 to 0100 to drop off my grandson Landon. Made for a really long day, but it seems the jet lag has all but disappeared now…
Skill Work: Burgener Warm-Up (Every day)
Teachable Moment:
WOD Moment… Continues tomorrow…