WOD Type: “Olympic Program”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Oly Day Ten…
- Snatch – 60% x 2 x 5
- 75#
- Heavy Snatch – Heavy 1-rep work up
- 95#, 115#, 120#, 125#, 130#
- Power Clean – 60% x 2 x 5
-
- 115#
- Jerk – 60% x 2 x 5
- 115#
- Deadlifts – 3 x 3
- 190#, 215#, 245#
- Pull-Ups – 3 x Max
- 6, 7, 5
Today’s WOD is day 10 in the 4 week program. I’m more sore today than yesterday! I’m digging this program! It makes me motivated just like I was back in the first few month’s doing crossfit.
Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!
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…